Haddock bakeng sa banyalani ba bang

Haddock, joaloka motsoal'ae, e na le molemo o moholo meleng oa motho: lihlahisoa tse ngata, li-vithamine, 'me, ho hlakile, li-omega-3 mafura a li-acids, li tla thusa ho boloka bophelo bo botle,' me haeba lijo tse monate li le monate, latela lipepe tsa rona tse bonolo. Joang ho phehela banyalani ba bang re tla bua ka ho eketsehileng.

Recipe ea haddock

Lijo:

• fennel - 1 onion;
• Lemon - 1 sengoathoana;
• veine e omeletseng ka veine - 200 ml;
• tlhapi ea moro - 1/2 st .;
• fillet ea haddock - 4 maqheka.;
• pepere e ntšo (fatše) - 1/4 tsp.
• mehloaare - 1/3 tbsp.

Litokisetso

Tleloubu ea fennel e kenngoa ka meketeng ea bophara bo hare. Ka holim'a rona re kenya lilae tsa lemon 'me re li tlatse ka motsoako oa moro oa litlhapi le veine e tšoeu. Lijo tse peli tsa ho qetela, li fetohile mouoane, 'me li tla pheha le ho monate monko oa litlhapi tsa rona tsa litlhapi. Re beha letlooa ka holim'a metsi, re behe litlhapi tse nang le letsoai le pepere. Re pheha li-fillets tsa haddock tlas'a sekwahelo ka metsotso e 8-10.

Litlhapi tsa litlhapi lia tlosoa hammoho le letlooa, 'me fennel e sala e le mocheso o phahameng, e emetse ho fihlela metsi' ohle a fetoha mouoane ho 200 ml. Re sebeletsa litlhapi, ho nosetsa ka moriana ka fennel le ho fafatsa ka lilae tsa mohloaare, dill mane le pepere e mongobo fatše.

Nakong ea ho rata, banyalani ba bang ba ka etsoa ka har'a moroetsana. Beha mokhoa oa ho pheha mouoane ho metsotso e 10.

Haddock le meroho e chesang

Lijo:

• sekoahelo sa ho baka - makhasi a 4;
• li-leek (karolo e tšoeu) - 1 sengoathoana;
• lihoete - likotoana tse peli;
• fennel ea onion - 1/2 lik'hilograma.;
• fillet ea haddock - 4 maqheka.;
• letsoai, pepere - ho latsoa;
• pepere e monate - 1 pc.;
• oli ea mohloaare - 2 tbsp. likhaba;
• veine e tšoeu - 125 ml;
• Lemon - 1 pc.

Litokisetso

Letlapa le leng le le leng le entsoe ka halofo, 'me ka lehlakoreng le leng re etsa lintho tse sothehileng. Ha re le pocket re kenya lihoete tse kholo, likhabiso tsa eiee tsa eiee, fennel e nyenyane, li-leek le marotholi a pepere e monate . Re kenya sesepa sa litlhapi meroaneng o rutehileng, nako ea eona ka letsoai le pepere. Etsa bonnete ba hore metsepo ea enfelopo ea pampiri e tiisitsoe ka mokhoa o sireletsehileng, 'me u tšollele tsohle tsa eona ka veine e tšoeu le likhaba tse nyenyane tsa oli ea mohloaare.

Tšoara ka holimo ka holim'a enfelopo, e behe holim'a monokotšoai oa sekepe 'me ka bonolo u o kenye libakeng tse' maloa ho fana ka sesebelisoa sa metsi a mangata. Re kenya grate holim'a metsi a belang mme re koahela sekepe ka sekwahelo. Re pheha sesepa sa litlhapi metsotso e 10-12 ho fihlela ba itlhakisa le bonolo ba meroho e se e loketse. Re sebeletsa ho na le meroho e jang veine le sengoathoana sa lemon.