Fish feela. diresepe monate

Fish ke tsa bohlokoa le tse matlafatsang sehlahisoa. E na le asiti e metle (le omega 3 le le omega 6), e ngata ea phahameng protheine quality, mafura nyenyane, livithamine le liminerale. Le tlhapi e ho thuisoa haholo ka potlako ho feta nama. Ka hona, bophelo bo botle ja lijo litsebi re e tlameha hakaalo ho ba teng ka ho ja ea motho. Nahana kamoo ho pheha tlhapi metsing puo. Mona ba bang ba diresepe monate.

  Marine Fish puo breaded chisi

Otla hantle ka tebileng poleiti lehe e tala le khaba e kholo ea mayonnaise le tse peli tse akarelletsang likhaba tse nyenyane Dijon mosetareta. Ka sekotlolo sa beha kopi halofo ea motoseghe hateletsoeng le ka tsela e lekanang ea grated Parmesan chisi le pinch ea pepere cayenne, letsoai le phofo konofolo. Tse peli tse likarolo tse ling tsa tlhapi bekha dikgerama lekholo la pele ka phofo, joale ka motsoako lehe. Ebe - ka hloko haholo - ka breadcrumbs le chisi. Larileng ka ba ka baka 'me pheha bakeng sa metsotso e leshome le metso e mehlano ho mashome a mabeli ho likhato tse makholo a mabeli preheated ontong.

Sole tlhapi le tranelate spaghetti "Baeti"

sejana ena e phehiloe ka potlako haholo 'me habonolo. Empa ho ka ba le e moholo "chesang" bakeng sa baeti. Fish kabelo (dikgerama 100) moqolo ka le phofo le halikiloeng ka oli ea limela. Se beha holim 'poleiti ntle. Ka 'pan e tšoanang, tšela kotara senoelo sa moro khoho le spoonful kgolo ya lero la lemone. Spaghetti pheha ho fihlela boemong ba joalo hore e halved. Ka mor'a moo, eketsa tablespoons tse peli e khōlō ea tranelate chisi "Philadelphia". motsotso hamorao, tšela spaghetti le sejana, beha shredded pepere foreshe, mabekere foreshe sirilamunu le fafatsa le parsley. Sebeletsa hang-hang ka tafoleng.

Baked bohatong spaghetti tlhapi ka ea e pele

Coat le sekhechana sa fillet (dikgerama 100) Ketchup "Lecho le meroho dilae", lero la lime le beha ho baka ka ontong ka metsotso e leshome ho leshome le metso e mehlano. Ka nako eo, tamati ba babeli kholo khaola ka dikotwana tse nyane le mehloaare ka lekarecheng (a kotara senoelo) - ka halofo. Kopanya metsoako tsena le akarelletsang likhaba tse peli tse khōlō tsa Ketchup, apara ho se litlhapi le fafatsa le chisi grated. Lokisetsa lijo bakeng sa metsotso e 'ngoe tse leshome. Sebeletsa kgothaletswa le salate ea meroho ba o khathollang le raese phehiloeng.

Fish feela le la salsa

Pele, lokisetsa motsoako bakeng sa breading. Ho etsa sena, kopi halofo ea motoseghe hateletsoe ke ho pepere cayenne, letsoai le a batla a ea paprika. Ka sekotlolo se seholo kopanya le lehe le spoonful kgolo ya Ketchup. Khaola le makholo a mararo a mob mobile fillet ka lipoleiti tse peli tse tšesaane. Ntlha ea pele, mong le e mong eo qoelisa ka motsoako lehe, 'me moqolo ka nako eo e ntle ka breadcrumbs. Fry ka skillet tebileng. Sole - tlhapi e phehiloe ka potlako haholo. Ka hona, ho boloka nako, ho ke ho hlokahala hore ho lokisetsa la salsa hao. Ho etsa sena, 1/2 senoelo sa makotikoting linaoa khubelu tsoakane le kotara ea ditamati pedi ciliegia, hasesaane onion pene le lero la halofo ea Lemon. Ka sejana beha tse peli tsa tlhapi, e khōlō e spoonful ya mayonnaise le la salsa.

Ha re jeng!