Sehlooho sa sehlooho sa kajeno, re tla ithaopela ho lokisetsa tlhapi ea borena e bitsoa leoatle mme re nahane ka hore na re ka e chesa joang ka foilong.
Seabass ke tlhapi e 'ngoe ea tlhaho ka lebaka la lenane le lenyenyane la masapo ho lona le ka lebaka la thepa ea eona ea bohlokoa le litšoaneleho tsa litlolo.
Lijo tsa Seabass li na le livithamini tsa A le E, tseo e leng li-antioxidants tsa tlhaho le ho khothaletsa ho hōla ha moriri le lipekere, hammoho le li-vithamine D le K, tse bohlokoa haholo bakeng sa 'mele ea rona, tse ikarabellang bakeng sa metabolism le lisele tsa tsosoloso. Hape, leoatle ke moetapele linthong tsa polyunsaturated fatty acids omega-3 le lintho tse ling tsa bohlokoa haholo.
Ho phaella moo, nama ea tlhapi ena e na le dietetic haholo ebile e na le tatso e monate e monate. Ho pheha ha litlhapi tsa leoatleng ho folileng ka ontong ho eketsa tšebeliso ea sejana 'me ke ntho ea bohlokoa kamanong le mefuta e meng ea phekolo ea meriana.
Joang ho pheha leoatle ka ontong - ho risepe?
Lijo:
- setopo sa leoatle - sekoahelo se le seng;
- Lemon - 1 sengoathoana;
- oli ea mohloaare (e leng moroetsana e mong) - 20 ml;
- rosemary - 1 lekala;
- letsoai - ho latsoa.
Litokisetso
Pele o lokisetsa, etsa bonnete ba hore o lokisetsa litopo ka mokhoa o nepahetseng. Khaola likopi le mohatla 'me u ntše li-insides le li-gill. Ebe, leoatle le hlatsuoa metsing a batang 'me le hlakola hoo e batlang e omme ka thaole ea pampiri kapa napkins.
Etsa tlhapi ea tlhapi ka letsoai, oli ka oli ea mohloaare 'me u etse ka morao ho likarolo tse' maloa tsa sefapano, moo re kenang li-lobe tsa lemon. Ka mpeng ea mabōpo a leoatle re beha sprig ea rosemary ebe re phuthela litlhapi likarolong tse 'maloa tsa foil.
Re futhumala ka ontong ho ea ho likhato tse 220, re hlalosa sekepe leo ho lona mme re fokotsa mocheso ho likhato tse 180 motsotso ona.
Ho nka nako e telele ho chesa sekepe ho foil
Nako e hlokehang bakeng sa ho chesa sekepe ho foilong ka ontong e itšetlehile ka boima ba tlhapi eo u e phehang. Haeba setopo se senyenyane, se tla lekana bakeng sa ho itokisetsa metsotso e leshome le metso e mehlano ho isa ho e mashome a mabeli. Ka boima ba tlhapi ba ligrama tse fetang 600, ho hlokahala ho eketsa nako ka metsotso e mehlano ho tse ling le tse ling tse makholo a mahlano.
Ho pheha phoofolo ea leoatle le meroho ka ontong ea foil?
Lijo:
- leoatle - likotoana tse peli;
- lime - sekoahelo se le seng;
- oli ea mohloaare (e eketsehileng moroetsana) - 55 ml;
- zucchini - 275 g;
- li-eggplant - 275 g;
- pepere e monate ea Sebulgaria (ka ho khetheha e khubelu) - 275 g;
- eiee e khubelu - 150 g;
- litamati tse mosehla - 5 g;
- khaola - ho latsoa;
- pepere e mongobo fatše - ho latsoa;
- letsoai - ho latsoa.
Litokisetso
Litopo tsa leoatle li tlosoa ke li-guts, li-gill, hape li khaola masiba le mohatla. Etsa bonnete ba hore u hlatsoe litlhapi ka mor'a hore u ntše metsi ka har'a metsi a batang, sola ka letsoho le pampiri ea pampiri, 'me u etse lintho tse seng kae tse ka morao.
Kopanya pepere e ntseng e le fatše le letsoai, litopo tsa mafura tse fumanoang ka motsoako o monate, 'me u kenye pampiri ea ho baka, pele ue beha ka foil. Liiee tse khubelu li hloekisoa ebe li khaola likotoana tse nyane. Karolo e nyenyane ea eona e tletse mpa ea litlhapi, 'me tse ling kaofela li behoa ka pampiri ea ho baka.
Meroho eohle e hlatsoa 'me e hlakoloa e omme. Re khaola marrows le li-eggplant ka li-mugs, 'me re boloka pelepele
Hlalosa pan ka pele ho chefo ea maqhubu a 195 ka metsotso e mashome a mararo. Metsotso e leshome le metso e mehlano hamorao tlosa karolo e ka hodimo ea foil. Sena se tla eketsa mmala o motle.
Litlhapi tse loketseng li ntšoa ka poleiti le meroho ebe li thabela. Re kholisehile, sejana sena se ke ke sa u tlohela 'me se tla ba se seng sa baratuoa ba hau.