Mokhoa oa ho lokisa li-cutlet tsa tlhapi hae

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Tloo nako efe kapa efe ea selemo 'me tlhapi ke ntho e ratoang haholo ke batho ba bangata, haholo-holo Bengalis. Hangata, ba rata ho ikenya linthong tse entsoeng ka litlhapi malapeng. Fish cutlet ke sesepe se atisang ho etsoa joalo ka seneke.

Mona, re u tlisetsa risepe e bonolo haholo le e potlakileng ea li-cutlets tsa litlhapi tseo u ka li lekang e le seneke sa mantsiboea kapa lehlakore la thupelo e kholo.

Rea kholoa hore baeti ba hau ba tla rata risepe ena ho ea mantlha. Ke risepe e ntle bakeng sa meketjana le mahlohonolo a pitsa. U ka sebeletsa se tšoanang ka ho ina tartar kapa koena ea koena kapa mayo efe kapa efe eo u e khethileng. Tlhahiso e bonolo ke ena ho lokisa li-cutlets tsa tlhapi hae.

Recipe Ka: Pooja Gupta

Mofuta oa Recipe: Lijo tse bobebe

E sebeletsa: 4

• Litapole (khaola likotoana) - ½ kg

  Li-sardine metsing a selemo (a tšollelitsoe) - makotikoti a mabeli

  
  
  

  Parsley e khethiloeng - 4 tbsp

  Zest le lero la lemone - 1 e nyane

  Mayonnaise e bobebe - 3 tbsp

  Yogurt e se nang mafura ea Greece (re sebelisitse kakaretso ea 0%) - 4 tbsp

  Phofo e hlakileng ea linoko - 1 tbsp

  Oli ea soneblomo - 4 tsp

  Salate e tala le li-wedges tsa lemone, ho sebeletsa

Mokhoa oa ho Itokisetsa

• 1. Pheha litapole ka metsi a belang a letsoai ho fihlela a le bonolo, metsotso e ka bang 15-20.

  2. Ho sa le joalo, samente sarsine ka sekotlolo.

  3. Kopanya likhaba tse 3 tsa khaba ea parsley le halofo ea khase ea lemone le lero.

  4. Ho sa le joalo, kopanya mayonnaise le yogurt le parsley e setseng, khase ea sirilamunu le lero 'me u kenye linoko ho eona.

  5. Hlatsoa litapole, ebe u li tšela ho fihlela li boreleli.

  6. Ka bonolo kopanya motsoako oa sardine le nako.

  7. Theha likuku tse 8 tsa tlhapi tse nonneng u sebelisa matsoho a nang le mafura, ebe u li tšela hanyane ka phofo e nōkiloeng.

  8. Chesa halofo ea oli ka pane e se nang thupa 'me u hadike halofo ea likuku tsa tlhapi metsotso e 3-4 lehlakoreng le leng le le leng ho fihlela li fetoha khauta ebile li hlaba.

  9. Pheta ka mahobe a setseng a oli le litlhapi.

  10. Sebeletsa ka mayoneise ea lemone, salate le li-wedges tsa lemone.

Litaelo

• 1. Ha ho na tlhoko ea ho tlosa masapo a nang le calcium e ngata ho li-sardine, kaha a bonolo hore a ka jeoa.

Tlhahisoleseling ea phepo e nepahetseng

• Boholo ba ho sebeletsa - 1 cutlet e kholo
• Lik'hilojule - 287 cal
• Mafura - 13 g
• Liprotheine - 16 g
• Li-carbohydrate - 29 g
• Tsoekere - 2 g
• Lisebelisoa tsa lijo - 1 g

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang