Capelin e loketseng: e monate ebile e phetse hantle ho e pheha ka ontong

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Capelin e sa tsoa emisoa ho le bonolo ho e baka ka ontong, ha e hloke ho eboloa, ho eketsoa hape, ho khaola likotoana, 'me monko o khethehileng o fokotsoa habonolo ke sirilamunu. Empa, leha ho na le boeletsi ba baphehi ba nang le boiphihlelo, ho ntse ho le molemo ho e ntša mala - joale ho tla ba monate haholo ho e ja.

Litokisetso tsa ho pheha

Boitokisetso bo bonolo. Senya capelin - butle-butle, e e siee tafoleng ea kichineng kapa shelefong ea sehatsetsi. Kamora ho qhibiliha, hlatsoa ebe u omella ka thaole (pampiri kapa lesela). Khaola mpa ka sekere sa kichineng, ntša li-insides, ho bonolo haholo ho tlosa filimi e ntšo ka napkin ea pampiri. Maphegwana, dihlogo di ka tlogelwa (ka moka go ithekgile ka risepe).

Bakeng sa li-servings tse 'ne, ligrama tse 500 tsa litlhapi, linoko tse ling tsa tlhapi, sirilamunu li lekane. Lisebelisoa tse ling kaofela ke lengolo la ngaka. Kajeno capelin e rekisoa ka mokhoa ofe kapa ofe - ka bobeli ba leqhoa le lecha le pakiloeng. Haeba khetho e oetsoe ke tlhapi e hlephileng, e reke e nang le likristale tsa leqhoa tse fokolang, 'me ho molemo ho e nka e nang le shelefo e itseng.

Pele o pheha, capelin e tšeloa habobebe ka letsoai, e tlotsitsoe ka oli kapa ka asene ho latela risepe. Koahela lakane ea ho baka ka letlapa la letlalo le nang le oli kapa foil, hasana litlhapi ho eona. Ha hoa lokela ho boloka capelin ka ontong nako e telele, metsotso e 30 e lekane. Beha mocheso ho pota 180-200.

Lijo tse monate le tse nang le lero la capelin ka ontong ka foil

Tlotsa litlhapi hantle ka oli, letsoai, pepere e sa tsoa khuoa, sebakeng sa foil ea ho baka. Kenya lieiee tse ling. Tlas'a ts'ireletso ea foil, lero le ke ke la fetoha mouoane, empa le tla tlatsa capelin, le fane ka tatso eohle.

capelin e ncha e hoammeng 500 g
lieiee 150 g
li-sprig tse 4 tsa dill
oli e hloekisitsoeng 30 ml
letsoai, pepere e ntšo, mobu o sa tsoa khuoa ho latsoa

Likhalori: 120 kcal

Liprotheine: 13.3 g

Mafura: 8 g

Likhabohaedreite: 0,3 g

Tlosa capelin ka sehatsetsing mantsiboea. Tlohela tafoleng kapa sebakeng sehatsetsing.
Hloekisa litlhapi tse qhibilihisitsoeng: khaola mpa ka sekere se sehang, tlosa bokahare. Tlosa filimi e ntšo ka thaole ea pampiri kapa napkin. Khaola mapheoana, u hlatsoe ka metsi a batang.
Tšoaea hlobo ka foil e le hore u ka thatela litlhapi. Khaola eiee e kholo ka masale a halofo, tse nyane ka har'a mehele. Beha onion ka tlas'a sejana, nako le letsoai, pepere, eketsa marotholi a seng makae a oli e hloekisitsoeng.
Beha capelin ka holim'a eiee (e tšele habobebe ka letsoai, pepere e sa tsoa khuoa, ebe o e tlotsa ka oli ka mahlakore ka bobeli). Kenya li-sprigs tse felletseng tsa dill. Kopanya mathoko a foil.
Preheat ontong, baka metsotso e ka bang 25. Qetellong ea ho pheha, bula foil ho sootho capelin.

KELETSO! Sejana se khahlisang se ka lokisetsoa tlhapi e halikiloeng - puree ea eggplant, ho bonolo haholo ka mpeng ho feta litapole tse tloaelehileng tse mashed.

Capelin o halikiloe ka ontong pampiring ea ho baka

Capelin e na le mafura haholo, kahoo hangata e halikiloe ka ontong ntle le oli, 'me pampiri ea ho baka e koahetsoe ka letlapa la letlalo.

Lisebelisoa (bakeng sa batho ba 4-6):

1 kg ea litlhapi tse sa tsoa khuoa;
100-120 ml ea oli e hloekisitsoeng;
linoko, pepere e ncha e mongobo, letsoai - ho latsoa.

Lisebelisoa tsa mongobo:

250 g, tranelate e bolila;
Li-sprigs tse 4 tsa dill;
Mahlaka a 4 a eiee e tala;
15 ml lero la lemone.

Ho pheha joang:

Senya litlhapi butle-butle - li tlose ka sehatsetsing pele ho nako. Mpa, hlatsoa ka metsi a batang, o omme.
Itlotsa habobebe ka letsoai, u hlatsoe ka oli ea meroho. Beha sekhechana sa pampiri ea letlalo holim'a pampiri ea ho baka. Beha capelin e lokiselitsoeng ho eona, e romelle ho ontong e chesang metsotso e 20.
Lokisetsa mongobo: khaola mahlaka a onion le li-sprigs tsa dill. Kopanya tranelate e bolila le litlama tse khethiloeng, nako le lero la lemone, pepere e sa tsoa khuoa, letsoai ho latsoa.
Tšela litlhapi tse halikiloeng ka lipoleiti, 'me u sebelise mongobo o bolila ka thoko.

TLHOKOMELISO! Bakeng sa sejana se lehlakoreng, nka litapole tse nyane, tlotsa ka motsoako oa oli le linoko, phuthela ka foil ebe u chesoe ka ontong.

Capelin e monate le litapole le meroho

Litapole, eiee le tamati li kopantsoe ka bohlale le litlhapi. Meroho e hloka ho khongoa, ho nōkoa ka linoko le oli e ntlafalitsoeng.

Lisebelisoa:

700-800 g ea capelin;
300-400 g ea litapole;
80-90 g, eiee;
120-130 g ea tamati;
80 ml ea oli e hloekisitsoeng.
Likhaba tse 2 tsa linoko tsa tlhapi;
sirilamunu;
meroho ka kutloisiso ea hau;
letsoai le pepere e ntšo ho latsoa.

Litokisetso

Lokisa capelin: fafatsa mocheso oa kamore, mala le ho hlatsoa ka metsi a batang. Pat e omme pampiring kapa lesela.
Khaola eiee, tamati ka mehele, litapole ka likotoana tse tšesaane.
Beha litapole botlaaseng ba hlobo, ebe eiee le tamati, fafatsa ka oli e hloekisitsoeng.
Etsa marinade: kopanya lero la lemone le oli ea limela, pepere, letsoai, eketsa linoko. Grate capelin e nang le marinade, apara meroho, e romelle ho ontong e futhumetseng pele ho 180 ºC. Bake metsotso e 20-25.

KELETSO! Fafatsa sejana se feliloeng ka parsley e hahiloeng hantle kapa litlama tse ling ho latsoa le ho sebeletsa.

Recipe ea video

Recipe e potlakileng e nang le eiee le mayonnaise

Recipe e sebelisa mayonnaise - ho bohlokoa hore e be bonolo ebile e se na mafura. Haeba u batla ho boloka ka likhalori, iphehe.

Lisebelisoa:

1 kg ea capelin;
Mayonnaise ea 200;
Li-eiee tse 200;
20-30 ml ea oli e hloekisitsoeng;
10 g letsoai;
5 g, pepere e ntšo e sa tsoa khuoa.

Litokisetso

Senya capelin, tlosa se ka hare, hlatsoa ka metsi a batang, hlakola ka lithaole tsa pampiri kapa lithaole tsa pampiri. Letsa ka letsoai, pepere ebe u ema metsotso e 15 (u ka e kenya ka sehatsetsing).
Tšoaea foromo kapa lakane ea ho baka ka letlapa le nang le oli. Jala onion (e khaotsoe ka mehele) ho eona, beha lera la litlhapi ka holimo, ebe ka mokhoa o ts'oanang o sebelisa mayonnaise. Preheat ontong, baka metsotso e 25-30.

KELETSO! Etsa sejana ka dill mane. Sebeletsa litapole tse halikiloeng e le sejana se lehlakoreng, ka thoko - likomkomere tse seng letsoai.

Lijana tse khahlisang le tsa mantlha tse tsoang capelin ka ontong

Lisebelisoa tsohle lia khotsofatsa, empa ha li boima. Mohlala, phae e bulehileng e kang pizza kapa tlhapi e kentsoeng pele ho marinated ka mongobo oa soya le phofo ea khari.

Capelin o tšetsoe metsing a soya

Marinade ke spaghetti sa soya se nang le linoko. Ho bohlokoa ho e eketsa ho litlhapi qalong ea ho pheha, e lokela ho ba le nako ea ho khotsofatsoa ke monko o monate.

Lisebelisoa:

500 g ea capelin;
2 tbsp. likhaba tsa moriana oa soya;
3 g phofo ea curry;
2 g tsoekere e nang le granulated;
Pepere e 1 ea pepere e ntšo;
1 tbsp. khaba ea oli e hloekisitsoeng.

Ho pheha joang:

Lokisetsa soya marinade: eketsa khari, pepere, tsoekere e nyane ho mongobo.
Hlakola capelin mantsiboea, hlatsoa, omella, mala. Mene ka setsing, eketsa marinade, kopanya tsohle hantle. Tlohela metsotso e 25-30.
Koahela lakane ea ho baka ka letlapa le tlotsitsoeng ka oli, beha litlhapi tse nang le marine.
Bake ka metsotso e ka bang 25 ka likhato tse 190.

KELETSO! Sebeletsa sejana sena ka litapole tse halikiloeng haholo kapa litapole tse chesang tse mashed.

Bula phae ea capelin

Ha phae e qetile, e behe poleiti e kholo ebe u khaola likotoana tse boholo ba palema.

Lisebelisoa tsa ho tlatsa:

400-500 g ea capelin e se nang hlooho;
Mahe a 3;
25 g botoro;
80 g, eiee;
lierekisi tse tala ka boikhethelo;
300 g, tranelate e teteaneng e bolila;
Chisi e grated ea 200;
oli e hloekisitsoeng;
pepere e ncha e mongobo;
letsoai.

Lisebelisoa tsa hlama:

4 tbsp. likhaba tsa phofo;
½ teaspoon ea letsoai;
120 g botoro;
40 ml ea metsi.

Litokisetso

Lokisetsa hlama: sila phofo ka botoro le letsoai la tafole, eketsa metsi. Knead hlama, kenya ka sehatsetsing, phuthetsoe ka foil kapa mokotla. Mamella halofo ea hora.
Tlosa hlama sehatsetsing ebe u tsoa. Tšela hlama pampiring ea ho baka e tlotsitsoeng (kapa hlobo), e batalatsoe ebe o hlaba ka fereko. Kenya ontong e chesang metsotso e 15.
Lokisetsa ho tlatsa: sootho onion ka botoro, letsoai tranelate e bolila, pepere, eketsa mahe, otla hantle.
Beha litlhapi hlama, eiee e halikiloeng ka holimo, tšela holim'a tranelate e shapuoa.
Boha phae e bulehileng halofo ea hora ka ontong e futhumetseng pele. Fafatsa ho tlatsa li-shavings tsa chisi hoo e ka bang metsotso e 10-15 pele pheho e fela.

TLHOKOMELISO! Pie e bulehileng ha e sebetse feela bakeng sa lijo tsa mantsiboea tsa lelapa, empa hape ha e ntle feela joaloka sebui sa mantlha. E ka aroloa ka palo e kholo ea likotoana hore e lekane baeti bohle.

Boleng ba phepo e nepahetseng le likhalori tsa capelin

Litlhapi ha li na lik'habohaedreite, li na le liprotheine le mafura. Litšobotsi tsa phepo ea capelin e besitsoeng:

Mafura, g	Lik'habohaedreite, g	Liprotheine, g	Likhalori, kcal
Ka ligrama tse 100	8,04	0	13,38	121,66
% ya boleng ba letsatsi ka leng	10	0	20	6

Melemo le kotsi

Capelin e ka nkuoa e le monate oa litlhapi. Ho molemo ho e ja e felletse, ntle le ho tlosa masapo ho makhasi, hobane ke tsona tse nang le liminerale tse ngata tse bohlokoa tse kang calcium le phosphorus.

HOPOLA! Ho bohlokoa hore calcium e lule e fuoa 'mele oa bana, batho ba baholo le basali ba lilemo tsohle. Nakong ea ho pepa le ho fepa ngoana, mme o "fa" calcium ea hae lesea.

Mafura a bohlokoa a sehlopha sa Omega-3, iodine.	Li-acid li nkuoa e le litšireletso tse kholo tsa 'mele khahlano le lihlahala tse kotsi, "cholesterol" e mpe. Hammoho le iodine litareng thyroid tsoelesa, e tla ba le phello e ntle ka potency motona, hammoho le 'mele oa basali, haholo ntlafatsa metabolism, hormonal le semelo sa maikutlo.
Calcium, phosphorus, bromine, potasiamo, selenium, fluorine, zinki, chromium. Li-vithamine, lihlopha B, A, PP.	Lintho tsena kaofela li ntle bakeng sa pelo, li thusa ho hanela atherosclerosis, li thibela ho senyeha ha lisele tsa masapo, li khothaletsa bophelo ba manala, moriri le meno. Li-vithamine li ikarabella bakeng sa pono, boits'ireletso le bophelo bo bolelele.

Pele o kenya capelin lijong tsa hau, hopola tse latelang: le lijo tse nang le thuso li ka baka khatello ea maikutlo kapa ho se mamellane ka bomong.

Malebela a bohlokoa le tlhaiso-leseling e khahlisang

KELETSO! Monko o monate haholo oa litlhapi tse qetang ho hoama o ka nyahamisoa ka ho o kenya ka metsing nakoana ka ho tšela asene kapa letsoai. Kapa u tšele lero la lemone 'me u tsamaee halofo ea hora.

Capelin e chesa kapele, empa lisebelisoa tse ling li ka nka nako e teletsana ho li pheha. Ka lebaka lena, o hloka ho pheha ka mehato ho tsoa ho diresepe.

Boleng ba mantlha ba capelin ha bo sirong ea eona, empa mokokotlong, masapo le mohatla. Li na le "mehloli" ea khalsiamo le phosphorus ea bohlokoahali. Ho fumana lintho tsena mala, li ja tlhapi e nang le masapo.

Ho hlophisa lijo tsa mantsiboea tse monate lapeng bakeng sa batho ba 4-5 ho tloha capelin feela ke nnete. Litlhapi (tse neng li qhibilihisoa pele) hlatsoa hantle, mala le ho omella ka lithaole tsa pampiri. Ka mor'a moo, latela risepe - soak ka marinade kapa u tšele feela ka letsoai le oli, eketsa lieiee e khethiloeng, tamati, fafatsa le linoko. Romella ho ontong e chesang, ka metsotso e 25-30 sejana se se se loketse. U ka e ja u e-na le sejana se lehlakoreng kapa u se na eona - e tla lula e le monate kamehla.

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