Mokhoa oa ho pheha litlhapi le likhase ka ontong

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Litlhapi li na le thuso lilemong tsohle. E na le livithamini tse ngata, likarolo tsa micro le macro. Protheine ea tlhapi e monngoa ke 'mele kapele ebile e bonolo ho feta protheine ea nama. Sekepe sa metsing se khetholloa ka lihlahisoa tse ngata tsa omega fatty acids, iodine, empa e le tlaasana ho mefuta ea linoka ka har'a liprotheine. Ho eletsoa ho ja sehlahisoa bonyane hanngoe ka beke.

Ke tla arolelana lipepe tse ling bakeng sa lijana tsa tlhapi tse besitsoeng ka ontong. Empa pele, mantsoe a 'maloa ka litaba tsa khalori. Khalori e tlaase ka ho fetisisa ke pollock, ka ligrama tse 100 ho na le 70 kcal feela. Saury e nang le likhalori tse phahameng haholo e kholo, e nang le 262 kcal. Litlhapi tse sebelisitsoeng ho lipepepe li na le boleng ba matla ho ligrama tse 100:

Cod - 75 kcal;
Pike seretse - 83 kcal;
Carp - 96 kcal;
Tlhapi ea litlhapi - 219 kcal.

Melao-motheo ea ho pheha ka kakaretso

Litlhapi tsa noka li fapana le mefuta e meng ka monko o khethehileng oa seretse. Ho na le mekhoa e mengata ea ho e felisa:

Beha tlhapi e hloekisitsoeng ka setsing se tebileng. Nka makhasi a 'maloa a bay, u a robale,' me u fafatse kaholimo. Tlatsa metsi a batang hora. Kamora hore nako e fete, qhala metsi 'me u qale ho pheha.
Monko o sa thabiseng o tla nyamela haeba o kenya litlhapi ka tharollo ea likhaba tse peli tsa asene le litara e le 'ngoe ea metsi a batang hora.
Ka tloaelo, litlhapi tsa noka li apehoa kaofela lapeng, li beoa betheng ea meroho ea litapole, kapa li behiloe ho potoloha li-tubers, li arotsoe ka likarolo tse peli.
Kenya linoko ho sejana: marjoram, lekhasi la bay, turmeric, coriander. Sebelisa lieiee e ncha, parsley le celery.
Boha ka botlalo ntle le spaghetti, ka tlatsetso ea oli. Ho ntlafatsa tatso le ho fana ka chebahalo e khahlehang, hlatsoa setopo ka mayonnaise, tranelate e bolila kapa mongobo oa lebese.

Pollock ea khale le litapole

Kakaretso e bonolo le ea tekanyetso. E lokisetsa kapele ho tsoa lihlahisoa tse fumanehang. Khetho ea lijo tsa mantsiboea kapa tsa Sontaha.

leqhoa pollock 1 kg
litapole 15 likhomphutha
onion 1 pc
mayonnaise 300 g
oli ea limela 4 tbsp. k.
lero la lemone 1 tsp
1 sehlopha sa parsley
letsoai, pepere ho latsoa

Likhalori: 98 kcal

Liprotheine: 6 g

Mafura: 4.3 g

Likhabohaedreite: 9.7 g

Hlatsoa pollock e ntšitsoeng pele, tlosa lipeo, lihlopha tse arohaneng. Se ke oa tlosa letlalo. Tšela likhaba tse 2 tsa oli le lero la lemone ka sekotlolo. Add letsoai, pepere, khabeloa chopped parsley le hlohlelletsa.
Lokisetsa likarolo tsa fillet ebe u tšela ka mongobo ho inela e 'ngoe le e' ngoe. Koahela 'me u lule fatše ha u ntse u lokisa litapole.
Ebola litapole, khaola likotoana, u apare pampiri ea ho baka, e neng e tlotsitsoe ka oli ea meroho pele. Holimo le masale a onion e khethiloeng, letsoai le bobebe, pepere, kopanya. Koahela likhase tsa litapole ka botlalo ka oli ho qoba ho omella.
Abela meroho ka ho lekana pampiring ea ho baka. Holimo ka li-fillet tsa tlhapi e nang le marine, lehlakoreng la letlalo, le nang le mayonnaise.
Boha litapole ho fihlela hamonate (metsotso e 40-50) ka ontong e futhumetseng pele ho likhato tse 200.

Cod e halikiloeng le litapole

Ke sisinya sejana se boreleli se nang le tatso e monate e ka fuoang joalo ka phepo.

Lisebelisoa:

Filimi ea cod - ligrama tse 500;
Litapole tse kholo - likotoana tse 7;
Tranelate ea mafura - likhalase tse le 'ngoe le halofo;
Chisi - ligrama tse 150;
Letsoai, pepere, litlama.

Ho pheha joang:

Beha lipepa tse hlatsoitsoeng holim'a thaole ea pampiri. E ke e omelle ebe e khaola likotoana tse nyane. Romella sekotlolo, fafatsa ka letsoai le pepere, hlohlelletsa 'me u koahele ka filimi ea lijo.

Khaola litapole tse ebotsoeng ka selikalikoe, pheha ho fihlela halofo e phehiloe metsing a letsoai.

Beha litapole tse phehiloeng ka mokhoa o tlotsitsoeng ka oli ea meroho, hasanya li-fillets ka holimo. Tšela tranelate holim'a tsohle, fafatsa le chisi e grated.

Bake ho fihlela o le bonolo ebile o le sootho ka khauta. Fafatsa ka litlama ha u sebeletsa.

Ho lokisetsa video

Litlhapi tsa casserole

Bakeng sa sejana, fillet ea litlhapi tsa noka ntle le masapo a manyane e loketse: catfish, pike perch, trout ea noka. Bake carp, crucian carp le carp kaofela.

Lisebelisoa:

K'hilograma e 1 ea lesela la litlhapi tsa noka;
1.5 kilograms ea litapole;
Anyezi e le 1;
Rantipole e le 'ngoe;
250 dikgerama tsa tranelate e bolila;
100 milliliters ea oli ea limela;
Makhasi a mararo a bay;
Sehlopha sa parsley;
Teaspoon ea coriander.

Litokisetso

Qhaqha fillet, tlosa masapo, khaola likotoana tse kholo. Tsamaea ka metsing: fafatsa ka letsoai, pepere, coriander, eketsa oli ebe u tloha mocheso oa kamore, o koahetsoe ka sekwahelo.

Joale ha re qale ka meroho. Grate coarsely lihoete, khaola eiee ka mehele e mosesaane, litapole tse hlajoe ka likotoana, fafatsa letsoai le kopanya.

Tšela oli ea limela botlaaseng ba hlobo, ala meroho le li-fillets ka likarolo: litapole, lihoete, eiee, li-fillets tse nang le marine, parsley e hahiloeng hantle hape le litapole. Koahela foromo ka foil, ebe o kenya ontong e futhumetseng pele metsotso e mashome a mabeli.

Fokotsa tranelate e bolila ka metsi ho fihlela o tsitsisa metsi 'me u tlise tatso e lakatsehang, u eketsa pepere le letsoai. Kamora metsotso e mashome a mabeli, tšela mongobo holim'a litapole, eketsa lekhasi la laurel, koahela ka foil kapa sekwahelo. Pheha hora e 'ngoe le halofo.

Kakaretso e bonolo le e potlakileng e nang le carp

Lisebelisoa:

Setopo sa Carp;
Li-tubers tse 8 tsa litapole;
Liiee tse 4;
3 tablespoons ea mayonnaise;
5 tablespoons ea oli ea limela.

Litokisetso

Hlatsoa carp e hloekisitsoeng ka tlas'a metsi, tlosa mongobo o feteletseng ka thaole ea pampiri. Etsa likarolo tse fapaneng mahlakore ka bobeli. Letsoai le pepere setopo hantle le sehatsetsi metsotso e mashome a mabeli.

Khaola litapole tse ebotsoeng ka likarolo tse 'ne, letsoai, eketsa pepere le oli. Kopanya hantle.

Tšela oli e nyane ka hlobo, tlotsa carp ka mayonnaise, kenya hlobo. Beha lieiee e khaotsoe ka mehele ka mpeng ebe e kenella kahare. Abela litapole ho potoloha.

Boha carp ka hora e le 'ngoe ka ontong e futhumetseng pele ho fihlela ho 180 ° C.

Ho pheha litlhapi tse khubelu tse lero

Ka linako tse ling o batla ho phaphatha lelapa la hau ka ho hong ho monate, empa ka linako tse ling ha o na matla le nako e lekaneng. Tabeng ena, ke etsa tlhahiso ea risepe ea litlhapi tse khubelu tse besitsoeng le litapole.

Lisebelisoa:

0.5 kilograms ea lihlopha tse khubelu tsa tlhapi;
Litapole tse 3;
Ditamati tse 2 tse mahareng;
Ligrama tse 120 tsa chisi;
Li-clove tse 3 tsa konofolo;
4 tablespoons ea mayonnaise;
4 tablespoons tranelate e bolila.

Litokisetso

Khaola li-fillet ka likarolo tse ling, li behe pampiring ea ho baka, e kentsoeng letlalo pele ebe e tlotsoa ka oli e hloekisitsoeng. Lepa fillet ka letsoai le pepere. Ha o ntse o etsa moroana le litapole, litlhapi li tla nokoa ka letsoai.

Lokisa mongobo. Khabeloa chop litamati, grate chisi ka grater e metle, pepeta konofolo ka ho tobetsa. Kenya tranelate e bolila, mayonnaise ho lihlahisoa tse lokisitsoeng, kopanya tsohle hantle. Nako le letsoai le lenyenyane.

Coarsely chop ea peeled litapole, letsoai, beha ho pota fillets. Abela mongobo ka holimo.

Bake metsotso e mashome a mane.

Malebela a thusang

Ha u reka litlhapi tse ncha, hlokomela li-gill. Ho motho ea sa tsoa tšoaroa, li bofubelu bo khanyang. Haeba ho ts'oaroa ho tsofetse, maqhubu a tla soeufala, a koahe, a be le bosootho bo bosootho.
Ha u khetha litlhapi tse hoammeng, ela hloko chebahalo. Haeba e le boleng bo botle, 'me e so ka e qhibilihisoa pele, setopo se joalo, ka' mala o tloaelehileng, ntle le bosehla, se koahetsoe ke serame.
Hlakola litlhapi ka fereko, o inela setopo ka sekotlolo sa metsi.
Ho felisa ho baba ha bile le kena, hlakola sebaka seo ka letsoai 'me u itlhatsoe ka metsi a batang.
Beha litlhapi lishelefong tse ka tlase tsa sehatsetsi hore li fokotsehe. Se ke oa sebelisa ontong ea microwave kapa metsi a chesang.
Sebelisa sesepa sa foil kapa sa ho pheha bakeng sa ho baka ho thusa nama ho fofa hantle le ho se omelle.
Haeba o inela litlhapi tse khubelu ka lero la lemone metsotso e 10 pele o pheha, e tla ba le lero le lengata.

Hopola, litlhapi tse besitsoeng ka ontong li phetse hantle ho feta litlhapi tse halikiloeng. E na le mafura a fokolang mme ha ho na likokoana-hloko tse kotsi tse entsoeng nakong ea kalafo ea mocheso.

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