Maikutlo a Lijo tsa Lelapa: Litapole Casserole le Litlhapi

Litapole le litlhapi ke motsoako o phethahetseng bakeng sa li-casseroles tsa ontong. Ha ho nke nako e telele ho etsa lijo, kahoo ke mohopolo o motle bakeng sa lijo tsa mantsiboea tsa lelapa matsatsing a beke le mafelo-beke.

Bakeng sa casseroles, khetha litlhapi tsa leoatle le tse mafura a tlase joalo ka hake, cod, haddock, pollock, pike perch, pollock, mullet. Nama ea litlhapi tsena e sililoe hantle, ha e fane ka likhalori tse eketsehileng mme e khotsofatsa 'mele ka iodine e lekaneng, vithamine D, calcium le phosphorus.

Casserole ea litapole le tlhapi - risepe

Ke lisebelisoa life tse hlokahalang (li-servings tse 4-5):

  • li-tubers tsa boholo-holo tsa litapole - 750 gr;
  • fillet ea tlhapi ea leoatle ea mofuta ofe kapa ofe - 550 gr;
  • eiee - 150 gr;
  • tamati e boholo bo mahareng - likhomphutha tse 2;
  • chisi e thata, e hahiloeng hantle - litafole tse 2. mashano;
  • lero la lemone - pepeta ho tsoa halofo ea litholoana;
  • mayonnaise - tafole e 4. mashano;
  • motsoako oa linoko - o ka nka sejo se lokiselitsoeng litlhapi;
  • letsoai le litlama li ncha ho latsoa.

Ho pheha casserole ea litapole le litlhapi

1. Pele ho tsohle, marang-rang a litlhapi tsa marine bakeng sa casserole: mena ka sekotlolo kapa setshelo, fafatsa ka linoko, fafatsa ka sirilamunu, letsoai. Tlohela ka kichineng tafoleng nako e ka etsang hora.

2. Ebola litapole kaofela, u li hlatsoe 'me u li tšele ka selikalikoe se lekaneng, se makhethe ebile se tšesaane. Ha u seha meroho, u ea besesa, e tla baka kapele. 'Me ho bohlokoa hore u etse li-mugs hantle hore ebe tšesaane, kaha litlhapi tse khethiloeng li phehiloe kapele, li ke ke tsa pepesetsoa ka ontong, ho seng joalo li tla lahleheloa ke lero la tsona.

3. Ka mor'a moo, ebola 'me u pome lihlooho tsa onion - ka mehele, hape e tšesaane. Pepere eiee ka bobeli le litapole. Khaola litamati ka li-cubes kapa halofo ea selikalikoe.

4. Nka sejana se likhutlo li 'ne bakeng sa ho pheha ka ontong. Tšela oli ea meroho hanyane tlase ebe oa hasana. Hlophisa metsoako ka tatellano ena: 1/2 ea litapole tsa litapole, halofo ea anyanisi, letsoai le linoko, ebe litlhapi, tamati, litapole tse setseng, letsoai le leng, mayonnaise le chisi e grated.

5. Pheha casserole ea litapole ka litlhapi metsotso e 35-45, u futhumetse ontong ka likhato tse 180. Pele o hlahisa ntlo e tsoileng matsoho e monate, e fafatse ka litlama tse sa tsoa khuoa.

Bon Appetit bohle!

Litlhapi le litapole tse monate ka ontong - risepe e nang le video

Eketsa ka tlhaloso

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