John Myers
Tse ka Hare
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metsoako
- 800 g Filimi ea cod
- 2 Sengoathoana Khauta e monate
- 1 Sengoathoana Anyanese
- 1 tbsp Lero la lemone le sa tsoa hatelloa
- 2 tbsp Lerumo
- 2 tbsp Oli ea soneblomo
- 1 tbsp Butter
- 4 tbsp Mustard e bohareng ba ho chesa
- 1 tbsp Phofo ea khari e tšehla
- 0,125 litha e le nngwe Setlolo se bolila 30% mafura
- 1 tsp Setache sa lijo
- 2 tbsp Lialmonde tse halikiloeng
- 0,25 litha e le nngwe metsi
- Letsoai la leoatle le tsoang leloaleng
- Pepere e tsoang ho grinder
litaelo
- Khaola cod fillet ka li-cubes ebe u kopanya le lero la lemone.
- Ebola 'me u khaole onion.
- Ebola, kotara le liapole tsa mantlha ebe u li khaola likotoana tse nyane.
- Hona joale re fetola litlhapi ka phofo ebe re sisinya phofo e feteletseng hantle (ho seng joalo e tla chesa ka pan). Sena se futhumatsoa ka mocheso o mahareng. Sola likotoana tsa litlhapi haufi le tse ling ebe u li ntša hape.
- Joale kenya botoro ka har'a mafura a halikiloeng. Ntlha ea pele, chesa eiee ho eona ho fihlela e fetoha. Re eketsa 1 / 4L ea metsi, eketsa liapole, mosetareta, curry ('me haeba u rata, u ka eketsa morara o omisitsoeng). Etsa hore ntho eohle e phehe hantle metsotso e 5.
- Ho sa le joalo, ke ile ka fafatsa tranelate e bolila ka cornstarch. Joale eketsa sena ho sauce 'me u tlise ho pheha hape.
- Joale eketsa tlhapi hape le lialmonde tse nang le flaked. Eketsa ho latsoa ka letsoai le pepere 'me u e tlohele e tsitsa hape ka nakoana.
- Ho ne ho boetse ho e-na le raese, 'me haeba u rata, u ka halika banana ka botoro, e tšetsoeng ka letsoai le kheri.
Nutrition
Ho sebeletsa: 100gLikorolo: 147kcalLikhabohaedreite: 4.8gLiprotheine: 10gMafura: 9.7g
