John Myers
Tse ka Hare
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metsoako
- 400 g tamati
- 2 Menoana ea maoto
- 1 pepere e khubelu
- 1 Zucchini e mosehla
- 2 li-sprigs Rosemary
- 300 g Fillet ea tlhapi, mohlala, pollack fillet, cod fillet
- 2 tbsp Lemon ea lero
- 1 tbsp Oli ea mohloaare
- 200 ml Litlhapi tse tsoang ho li-gals
- letsoai
- 1 e nyenyane Pepere e khubelu ea pepere
- 500 g Spaghetti
litaelo
- Ebola, kotara, bohareng 'me u khaole tamati. Ebola le khabeloa chop konofolo, hloekisa, hlatsoa le khabeloa dice pepere tšepe le zucchini. Khaola chilli, tlosa motsoako, hlatsoa 'me u khaole ka li-cubes tse ntle.
- Hlatsoa li-sprigs tsa rosemary 'me u sisinyehe. Hlakola linale lekaleng 'me u li khaole. Hlatsoa fillet ea tlhapi, e omelle 'me u khaole likotoana hoo e ka bang. 2 cm ka boholo, e tšela lero la lemone. Chesa oli ka sprig e setseng ea rosemary. Fry litlhapi ho eona ka bokhutšoanyane ka mahlakoreng a mabeli, tlosa.
- Fry konofolo, paprika, zucchini le pepere ea chilli hammoho le hoo e ka bang. 1 teaspoon e khaotsoeng ea rosemary ka mafura a halikiloeng ha e ntse e hlohlelletsa hoo e ka bang. Metsotso e 3. Kenya tomate le tlhapi ea tlhapi. Koahela ka mocheso o itekanetseng ka metsotso e ka bang 10, noa ka letsoai. Kenya fillet ea tlhapi 'me u phehele metsotso e ka bang 3.
- Pheha spaghetti ka metsi a mangata a letsoai ho fihlela e le dente. Hlatsoa 'me u ntše metsi, u bokelle metsi a pasta. Kopanya spaghetti le sauce ea tlhapi le metsi a pasta 'me u sebelise lipoleiti tse chesitsoeng pele.
Nutrition
Ho sebeletsa: 100gLikorolo: 217kcalLikhabohaedreite: 37.1gLiprotheine: 7.2gMafura: 4.1g
