John Myers
Tse ka Hare
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metsoako
Pollack fillet:
- 350 g 2 Alaska pollock fillets Müllerin Art, e leqhoa
- 4 tbsp Oli ea soneblomo
- 4 ditshipi tse kgolo Letsoai le mahoashe la leoatle le tsoang leloaleng
- 4 ditshipi tse kgolo Pepere e mebala e tsoang leloaleng
Broccoli:
- 500 g/ hlwekisitswe hoo e ka bang. 400 g 1 li-broccoli
- 1 tbsp Oli ea mohloaare
- 750 ml metsi
- 1 tsp letsoai
- 2 ditshipi tse kgolo Letsoai le mahoashe la leoatle le tsoang leloaleng
letsoai le mahoashe la leoatle le tsoang leloaleng
- 400 g/16 likotoana Litapole (triplets)
- 1 tsp letsoai
- 1 tsp Turmeric ea fatše
- 1 tsp Peo e feletseng ea caraway
- 1 tbsp Butter
- 0,5 Cup Parsley e hahiloeng hantle
- 2 ditshipi tse kgolo Letsoai le mahoashe la leoatle le tsoang leloaleng
Sebeletsa:
- 2 Diseke Sirilamunu
- 2 Litamati tsa morara
litaelo
Pollack fillet:
- Chesa oli ea soneblomo (li-tbsp tse 4) ka pane, eketsa li-fillets tsa pollack tse nang le serame, li halika ka hoo e ka bang. Metsotso e 4 - 5 e sootho ka khauta lehlakoreng le leng le le leng, tšela letsoai la leoatle le mahoashe ho tloha leloaleng (lipinche tse 2 tse kholo ka fillet) le pepere e mebala ho tloha nakong ea leloala (lipinche tse 2 tse kholo ka fillet).
Broccoli:
- Hloekisa broccoli, khaola li-florets, u hlatsoe, u tšolle hantle, u halike ka sekotlolo se nang le oli ea mohloaare (1 tbsp), deglaze / tšela ka metsi (750 ml), nako le letsoai (1 tsp), sekoahelo se koetsoe hoo e ka bang. 7 - 8 Pheha / u phehele metsotso e seng mekae ho fihlela e le dente, e tsoa 'me u noe ka letsoai le mahoashe la leoatle ho tloha leloaleng (lipinche tse peli tse kholo).
Lijo tse tharo tse nang le parsley:
- Hlatsoa parsley, sisinya e omme 'me u khaole hantle. Hlatsoa li-triplets (litapole tse nyenyane, tse nang le boka) 'me u phehe ka metsi a letsoai (khaba e le 1 ea letsoai) fatše ka turmeric (1 teaspoon) le caraway e feletseng (1 teaspoon) metsotso e ka bang 20, e tšolle 'me u eebola. Tšela botoro (1 tbsp) ka pitseng e chesang, eketsa litapole tsa baki ka parsley e khaotsoeng, nako le letsoai le mahoashe la leoatle ho tloha leloaleng (li-pinch tse 2 tse kholo) 'me u lahlele ntho e' ngoe le e 'ngoe ka nakoana.
Sebeletsa:
- Sebeletsa fillet ea salmon ka broccoli le li-triplelets tse nang le parsley, e 'ngoe le e' ngoe e khabisitsoe ka lemon wedge le tamati ea morara.
