John Myers
Tse ka Hare
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metsoako
- 1 Sengoathoana Pollack fillet
- 1 penya letsoai
- 1 penya Pepere e tsoang ho grinder
- 1 penya Curry
- 1 tbsp Oli ea sesame
- 2 Sengoathoana Eiee ea selemo e ncha
- 200 ml Lebese la kokonate
- 1 tbsp Soy sauce e lefifi
- 1 Cup Rice
- 1 tbsp Oli e kopantsoeng
- 1 tsp Curry
- 1 tsp letsoai
- Mohlomong chilisi e le 'ngoe bakeng sa pep!
litaelo
raese
- Chesa oli ea rapeseed 'me u hate curry hammoho le raese ka motsotso o le mong. Tšela metsi 'me u kenye teaspoon e 1 ea letsoai. Pheha ho fihlela raese e tiile ho fihlela e loma.
- Khaola onion (mme mohlomong le chilli) ka meheleng e metle, khaola litlhapi ka likotoana tse lekanang le ho loma. Chesa oli ea sesame 'me u phehe mehele ea onion ka nakoana. Tšela lebese la kokonate ka holimo 'me u noe letsoai le lenyenyane, soy sauce le pepere. Fokotsa ka halofo. Kenya ka har'a litlhapi 'me u e lumelle hore e theohe ka metsotso e ka bang 4 ka mocheso o tlaase ka ho fetisisa.
- Hlakola raese 'me u sebelise tlhapi le sauce.
Nutrition
Ho sebeletsa: 100gLikorolo: 228kcalLikhabohaedreite: 25.6gLiprotheine: 3.3gMafura: 12.5g
