John Myers
Tse ka Hare
show
metsoako
tlhapi
- 2 Sengoathoana Pikeperch fillet e nang le letlalo
- 1 penya Pepere e ntšo ho tloha leloaleng
- 1 penya Letsoai la leoatle le tsoang leloaleng
- 1 penya Linoko tsa tlhapi
- 1 ba bang Butter
salate
- 2 Tse fokolang Wild rocket e siea temo ea rona
- 2 Sengoathoana Tomate ea borobeli
- 1 Sengoathoana Lieiee tsa selemo tse sa tsoa khabeloa
- 2 tbsp Litlama tsa selemo tse khaotsoeng hantle
- 4 tbsp Oli ea mohloaare ea lemone
- 3 tbsp Asene ea balsame e lefifi
- 1 tsp Letaltare
- 1 tsp Mahe a linotsi a Fir
- 1 penya Letsoai la letsoai hantle
- 1 penya Pepere e ntšo ho tloha leloaleng
litaelo
- Tlosa masapo 'me u hlatsoe li-fillets ebe u omisa. Nako mahlakore ka bobeli hanyenyane ho latsoa.
- Chesa botoro (e-ba hlokolosi hore u se ke ua e hlōla ka matla hore e se ke ea chesa). Fry li-fillet tsa pikeperch ka lehlakoreng la letlalo 'me u lumelle litlhapi hore li omele ka mocheso o tlaase. Fetola ka lehlakoreng la nama motsotsong oa ho qetela.
- Hlatsoa le ho omisa makhasi a rocket. Kopanya metsoako ea ho roala. Mena ka har'a likotoana tsa rokete le tamati 'me u noe hape ho latsoa.
- Joalokaha u bona setšoantšong sa pele, tlhapi e halikiloe ka ntlha. Haeba u sa e rate e le khalase, e tlohele feela ka pane bakeng sa metsotso e 2 ho feta.
- Re ne re e-na le garib e halikiloeng ka tlhapi le salate.
Nutrition
Ho sebeletsa: 100gLikorolo: 467kcalLikhabohaedreite: 6.5gLiprotheine: 0.7gMafura: 48.9g
