Tsela ea ho pheha mackerel (mackerel)?

Mackerel - lero, e bonolo tlhapi leoatle, o na le e ikhethang, ikhethang feela ho monko oa hae. Ba bang ba ho ke ke ha ho tatso ka lebaka la 'nete ea hore e ile haholo smelly le mafura, empa haholo ba lefeela. Ho na le maqheka culinary e ka u thusang ho lokisa litlhapi e le hore Yum! Mona 's joang ho pheha mackerel,' me li tla tšohloa.

Benefits mackerel ke keng ba latoloa. fillet lona - e babatsehang mohloli oa polyunsaturated le omega-3, e na le 20% protheine, ho tloha 3 ho ea ho 15% mafura, divithamini B12 le D, 'me tse ling tse ngata dintho tse e metle. Tsoela pele ka ho toba ho joang ho pheha mackerel, ho boloka thepa ea lona e molemo le ho fumana lijo tse hlabosang.

Mackerel, phehiloeng le sirilamunu le dille

metsoako:

• mackerel - 2 kgolo setopo;
• Lemon - 1 kholo boholo;
• letsoai;
• dille - 2 toloki;
• ba batsho pepere;
• oli ea limela.

ho lokisetsa:

1. Lokisetsa tlhapi tjena - gutted, hlatsoa (hloko mpa ka hare), mapheoana a khaola. Etsa e mong le setopo 4 tebileng diagonale sehiloeng ho e mong oa mahlakoreng 'me a beha ba ba ka e sprigs tse seng kae tse nyenyane tsa dille. Mpa ka lekarecheng le sirilamunu diced le dille eohle. Khurumelitsoeng le behoa ka sehatsetsing bakeng sa metsotso e 20.
2. Ebe hasa mackerel ka mokgwa oli e ngata tlhapi haholo habobebe oli e ngata 'me a fafatsa le lero la lemone, letsoai le pepere le phihlelo. Tighten mokgwa wa lijo foil, e hlaba ka libaka tse 'maloa ka thipa, apehoa tlhapi ka preheated 190 ° C ontong e ka bang ka metsotso e 20.
3. Ka mor'a ho pheha foil ka hloko tlosoa, 'me makala a foreshe di kenngoa ka ea notches le dille tlhapi fepa tafoleng. Mona 's joang ho pheha mackerel - habonolo le mpa feela.

Tsela ea ho pheha mackerel ka foil?

metsoako:

• nyane mackerel (fillet) - 600 g,;
• sithabetseng dille - ka 2 tbsp;.
• kholo onion - 2 likhomphutha;.
• sirilamunu (kgolo boholo);
• botoro - ka 3 tbsp;.
• eketsa letsoai ho latsoa;
• mahe phehiloeng (thata-phehiloeng) - 2 likhomphutha.

ho lokisetsa:

mokhoa ona ha se feela ha hlaha potso, kamoo ho pheha mackerel, empa ka katleho a loketse bakeng sa mefuta e meng ea litlhapi.

1. Hasa letlalo ka halofo tsa tlhapi ka foil pele ho lokisitseng, habobebe a fafatsa ka ho eona le lero la lemone, letsoai le ho latsoa, fafatsa le dill mane na, mahe hasesaane, ka e koahela onion dilae 'me a fafatsa le botoro (thabisa ho fihlela).
2. Halofo ea bobeli ea litlhapi e behoa lehlakoreng letlalo ho fihlela hona joale bakeng sa lihlahisoa. Ka thata-thata phuthetsoe foil, ho thibela mapetsong le discontinuities di kenngoa ka ontong e chesang e ka bang ka halofo ea hora, e fepa ho tafoleng.

Mackerel, phehiloeng le ditamati le chisi

metsoako:

• mackerel (mahareng) - 2 carcase;
• Mahe - 2 likhomphutha;.
• Chisi - 100 g,;
• tamati - 2 likhomphutha;.
• parsley le dill mane (hasesaane) - 1 toloki;
• pepere botsho le letsoai - ho latsoa;
• oli ea limela bakeng sa ho hadika;
• phofo bakeng sa breading.

ho lokisetsa:

Ena risepe pele eletsa joang ho pheha mackerel ka ho hadika 'pan.

1. fillets mackerel khaola likoto ka toka khōlō. Salted le e nōkiloeng ka pepere ho latsoa. Chisi selae boholo lekanang lipoleiti, hoo e ka bang jwalo ka fillets.
2. Tamati khaola ka didikadikwe.
3. Ka e mong le e sengoathoana sa dele beha selae sa chisi le kopi ea tamati. Eketsa ho fihlela ho likotoana 2 ea litlhapi, e le hore le ditamati le chisi ne hare.
4. Likotoana kena lehe otloa pele, ha ntan'o phofo ebe halikiloeng ho fihlela pheha tlhapi ka chesang oli ea limela mahlakoreng ka bobeli a. Jala mackerel ka platter le, fafatsa e nang le litlama - litlhapi e loketse.

E mong ka lokisetsa mackerel, pele ho marinated ka lero la lemone le eiee grated le lilemo li ka sehatsetsing bakeng sa tse ka bang tharo lihora tse ka bang. Besitse tlhapi ka ho hadika 'pan le oli a chesang fumana ho latsoa lijo tšoanang le Kebab. Sebeletsa 'me ba thabela lijo tsa hao!