Ashley Wright
Tse ka Hare
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metsoako
- 500 g Pelepele e khubelu
- 1 e mahareng ka boholo Onion e khubelu
- 1 Khaba ea konofolo
- 2 tbsp Butter
- 1 tbsp Pente ea tamati
- 1 penya Sugar
- 0,125 tsp Paprika phofo
- 1 litha e le nngwe Moro oa meroho, hang-hang
- 230 g Filimi ea cod
- 1 sehlopha Dill e ncha
- 2 tbsp Cheese ea Creme fraiche
- Letsoai le pepere
litaelo
- Haloha, mantlha, hlatsoa le ho khaola pelepele likotoana tse kholo. Hlakola onion le konofolo 'me u li khaole ka li-cubes tse kholo. Chesa khaba e 1 ea botoro ka sekotlolo se seholo, tšela likotoana tsa paprika, konofolo le eiee ho eona. Hlohlelletsa peista ea tamati, eketsa tsoekere le phofo ea paprika. Tšela ka moro, pheha ntho e 'ngoe le e' ngoe ka metsotso e 15-20.
- Hlatsoa cod fillet ka metsi a batang, e omelle 'me u khaole likotoana tse ka bang 4 tse lekanang. Chesa botoro e setseng (khaba e le 'ngoe) ka pane' me u chese likotoana tsa cod ho eona ka metsotso e 1-1 ka lehlakoreng le leng. Eketsa letsoai le pepere.
- Khabeloa khaola dill. Hlatsoa sopho e entsoeng ka pepere ka blender. Nako ea ho latsoa ka letsoai le pepere. Arola sopho ka lipoleiti tse 4, beha likotoana tsa cod ka holimo, u sebetse ka 2 dabs ea creme fraiche 'me u sebelise ho fafatsoa ka dill.
Nutrition
Ho sebeletsa: 100gLikorolo: 128kcalLikhabohaedreite: 8.7gLiprotheine: 10gMafura: 5.9g
