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Pomfret fish ke tlhapi e matlafatsang haholo ebile e monate. Barati bohle ba litlhapi ba rata ho ts'oara litlhapi tsena bonyane hanngoe bophelong ba bona. Litlhapi tsena tsa leoatleng li lokiselitsoe ka mekhoa e mengata ho pholletsa le India mme ho khahlisang ke hore lipepepe tsohle li latsoeha hantle ka ho lekana.
Kajeno, re na le risepe e khethehileng ea Sebengali ea pomfret e tsejoang ka hore ke shorshe pomfret kapa pomfret fish ka har'a mongobo oa mosetareta. Joalokaha ho hlakile lebitsong lena, risepe ena ea tlhapi e sebelisa peista ea mosetareta ka bongata. Ke boitokisetso bo batlang bo le bonolo ebile bo potlakile. Tatso ea mosetareta le monko o monate oa oli ea mosetareta ke karolo ea bohlokoahali ea risepe.
Kahoo, ena ke risepe ea tlhapi ea pomfret ka mongobo oa mosetareta. Leka.
E sebeletsa: 3
Nako ea ho itokisa: Metsotso e 10
Nako ea ho pheha: Metsotso e 15
Sohle seo u se hlokang
- Litlhapi tsa pomfret- 1
- Peo ea mosetareta e mosehla- 2tbsp
- Konofolo- li-clove tse 5-6
- Chillies e tala - 3
- Phofo ea Turmeric- 1tsp
- Letsoai- ho latela tatso
- Peo ea kumine e ntšo - 1tsp
- Oli ea mosetareta- 2tbsp
- Makhasi a Coriander- bakeng sa ho khabisa
Tsamaiso
1. Hlatsoa litlhapi hantle ka metsi ebe u li seha ka ho lekana ka likotoana tse lekanang.
2. Sila peo ea mosetareta, konofolo le pepere tse peli tse tala hammoho le metsi a manyane hore e be lekhapetla le teteaneng.
3. Tsamaisa likotoana tsa litlhapi ka letsoai le phofo ea turmeric.
4. Senya khaba e le 'ngoe ea oli ka pane' me u hadike likotoana tsa litlhapi ho fihlela li sootho.
5. Ha u qetile, fetisetsa likotoana poleiti ebe u li boloka ka thoko.
6. Ka pane e tšoanang, eketsa khaba e 'ngoe ea oli ebe u eketsa peo ea kumine e ntšo. E lumella hore e be splutter.
7. Kenya peista ea mosetareta, letsoai le phofo ea turmeric. Pheha metsotso e ka bang 4-5.
8. Ebe u eketsa metsi le likotoana tsa litlhapi. Kopanya hantle.
Lumella gravy hore e belise metsotso e ka bang 2-3 ebe u tima lelakabe.
10. Tšela thispone e le 'ngoe ea oli ea mosetareta holim'a litlhapi' me u khabise ka pepere e tala le makhasi a coriander.
Pomfret ka mongobo oa mosetareta e se e loketse ho fuoa. Ke risepe e ntle ea tlhapi ho tsamaea le raese e nang le mouoane.
Boleng ba phepo e nepahetseng
Litlhapi tsa pomfret ka mongobo oa mosetareta ke risepe e matlafatsang haholo eo u ka e lekang. E na le mafura a ka etsang liphesente tse 15 'me e na le liprotheine tse ngata. E na le liperesente tsa zero tsa k'holeseterole, ka hona, e ntle le ho bakuli ba pelo.
Malebela
U ka pheha risepe ka meroho kapa oli ea mohloaare e le hore e matlafatse haholoanyane.
Kaha pomfret ke tlhapi ea leoatleng, e letsoai. Fetola letsoai ho ea ka eona.
