John Myers
Tse ka Hare
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metsoako
- 500 g Litapole haholo-holo boka
- 1 Anyanese
- 2 Motsoako oa salmon
- Pepere e tsoang ho grinder
- Letsoai la leoatle le tsoang leloaleng
- Phofo e monate ea paprika
- Phofo ea paprika e pinki e chesang
- Sugar
- Oli ea mohloaare
- Ho hlakisa botoro
litaelo
- Hlatsoa, ebola 'me u khaole litapole ka li-cubes tse lekanang. Ebola 'me u khaole onion. Apara pan (ka ho khetheha e le pane ea tšepe) 'me u chese botoro e hlakisitsoeng. Kenya li-cubes tsa litapole le onion. Eketsa letsoai, pepere le paprika le pinch ea tsoekere. Joale e ke e phehe ka mamello, e hlohlelletse kapa e sothe ebe e tsoela pele ho halika. Litapole li nka metsotso e ka bang 25-30.
- Hlatsoa feela li-steaks, u li omelle 'me u li tlose ka letsoai le pepere. Chesa oli ea mohloaare ka pane 'me u kenye li-clove tse 2 tse sa phepeloeng tsa konofolo e khaotsoeng bohareng. Qoba li-steak tsa salmon metsotso e 2-3 ka lehlakoreng le leng. Lumella Danack hore a phomole hape ka foil ea aluminium ka metsotso e ka bang 5.
- Lokisetsa litapole tse halikiloeng ka poleiti 'me u behe salmon steak holim'a e' ngoe le e 'ngoe. Salate ea likomkomere e ka boela ea fanoa le eona.
Nutrition
Ho sebeletsa: 100gLikorolo: 70kcalLikhabohaedreite: 15gLiprotheine: 1.9g
