Mackerel ke e 'ngoe ea mefuta e mengata ea tlhapi ea litlhapi, hobane e na le omega-3 fatty acids. Ho phaella moo, e tletse li-vithamine PP, B12 le ho latela likarolo tse kang iodine, sodium, chromium, phosphorus. Hona joale re tla u bolella kamoo u ka lokisang mackerel kateng sebeng sa microwave. E hlaha ka potlako, e bonolo ebile e monate haholo.
Mackerel risepe ka ontong ea microwave
Lijo:
- mackerel e sa tsoa khuoa - 2 pcs;;
- Letsoai, pepere, linoko tsa litlhapi - ho latsoa;
- Lemon - 1 pc.
Litokisetso
Kamkere ea ka le marang. Khaola likoto tse ka bang 4 cm. Kokela sekotlolo se tebileng, eketsa letsoai, pepere, linoko, tšela ka lero la lemone. Koahela sekotlolo ka sekwahelo, empa eseng ka thata le ho se romela microwave. Ka matla a watts a 800, re lokisetsa metsotso e 10, ebe re tloha metsotso e meng e 5 ho ea.
Litokisetso tsa mackerel ka ontong ea microwave
Lijo:
- mackerel e sa tsoa khuoa - 1 pc .;
- kisi e thata - 200 g;
- li-mushroom - 200 g;
- mahe - sekoahelo se le seng;
- mayonnaise - 3 tbsp. likhaba;
- letsoai, pepere, meroho - ho latsoa.
Litokisetso
Re khaola li-mackerel tse senyehileng, ebe re khaola hlooho, re ntša masapo le masapo. Ebe o tlosa letlalo ka bonolo. Li-fillets li fafatsoa ka letsoai le linōko 'me li behoa ka sejana se sephara bakeng sa microwave. Li-cheese tse thata tse tharo ka grater. Re nka hoo e ka bang karolo ea boraro ebe rea li fafatsa ka li-fillets. Ka holim'a li-mushroom tse hahiloeng pele, tse teteaneng. Ho tloha ka holimo beha lee le phehiloeng, le lesotsoe. Re romela mackerel ho microwave, koahela ka sekwahelo le matla a 900 W ho baka ka metsotso e 5. 'Me ka nako ena re nka cheese e setseng, e kopanya le mayonnaise le litlama tse khethiloeng. Re ntša mackerel, re e tlose ka motsoako o fumanoang mme oe romelle ho microwave metsotso e 5. Ka mor'a moo, tlhapi e monate le e nkhang hamonate e loketse ho sebelisoa!
Mackerel e entsoeng ka ontong ea microwave
Lijo:
- mackerel - 1 pc.;
- onion - likotoana tse 2;
- letsoai, linoko, lekhasi la bay;
- oli ea meroho.
Litokisetso
Re khaola lieiee ka mehele ea halofo. Re e tšela ka tlas'a sejana se tebileng, se loketseng ho pheha ka microwave, re e fafatsa ka oli ea meroho. Top spread mackerel, e fetileng brushed le ho khaola likoto. Fafatsa ka letsoai le linoko. Re e romella ho microwave le moeeng oa "Litlhapi" re lokisetsa metsotso e 10. Haeba ho na le ts'ebetso "Grill", joale u ka boela ua fumana sootho e bosoeu. Bakeng sa sena, re lokisetsa tlhapi ka mokhoa ona bakeng sa metsotso e 5. Re sebeletsa mackerel e halikiloeng tafoleng ka salate ea meroho e mecha.