Monate le e bonolo lijana tsa mackerel

Jwale, mackerel ke o mong oa mefuta e ratoang ka ho fetisisa ea litlhapi Perciformes lelapa.

Mackerel ka potlako ananelang 'mele oa motho le ke mohloli o babatsehang oa protheine. Hape, tlhapi ena e ruileng phosphorus, k'halsiamo, a iodine litareng e, sodium, magnesium, potassium, zinki le livithamine B le D. Ho phaella moo, mackerel leng niacin, le omega 3 le le omega 6 Marine tlhapi na le thuso haholo bakeng sa ho bo-'mè ba moimana . Ho ea ka bo-rasaense, mackerel ka fokolisa matšoao a hlobaetsang ea psoriasis le ho ntlafatsa ho sebetsa ha makala a Pono le boko. The sebete tsa tlhapi e nang le vithamine A.

Batho ba bangata ba leka lijana tsa mackerel, re monate, e ntle le e pshatlehang tatso tsa tlhapi. E sebakeng se loketseng loketseng ya mefuta e fapaneng ya dihlahiswa le e nyalana le meroho e sa tšoaneng.

Recipes mackerel palo e khōlō. Empa a sehloohong sena a re tla e hlahisa ho uena e makatsang monate mackerel diresepe ke bonnete ba hore thabela malapa hao ha feela, empa hape baeti.

Ho joalo, re e hlahisa ho tlhokomelo ea hao ea lijo e babatsehang ea mackerel.

Baked mackerel ka mokhoa Mexico

Metsoako: cloves tse tharo tsa konofolo, mackerel bekha kilogerama se le seng, tse peli tafole akarelletsang likhaba le ea oli ea limela, tse peli tsa onion, kopi ea raese, tšoeu veine - halofo senoelo, dikgerama 200 ea tranelate e bolila, letsoai le pepere. U tla boela u hloka hoammeng meroho Remix "Mexico."

Khaola tse nyenyane peeled onion masale, joale e sauté ka oli ea limela ho fihlela khauta sootho. E behe botlaaseng ba pane. Meroho motsoako , e leng sebaka se holimo tsa eiee Fry. Ka ho feletseng rinse raese, tlatsa ka ho eona le metsi a batang 'me a beha pitsa le raese fetang mocheso phahameng. Ha metsi taba fokotsa mocheso, aa tsoa, tšela karolo e itseng e ntjha ya metsi le pheha raese ka mocheso tlaase. Mora raese loketse, kopanya ka ho eona le konofolo, hlohlelletsa, 'me beha raese ka holim'a motsoako hoammeng.

Pretreated tlhapi letsoai le pepere. Ka mor'a moo, lokisa spaghetti: Kopanya e tšoeu veine, tranelate, letsoai le le pepere. Beha litlhapi ka meroho, tšela le hlahlelletse spaghetti, 'me u tlhapi hao ho marinate bakeng sa metsotso e 20.

Mora marinating beha lakane ho baka le litlhapi le meroho ka ontong le apeha eona metsotso e mashome a mararo. Ka mor'a ho pheha tlhapi larileng ka ka lijo ntle le elata le meroho o khathollang le litlama.

Lijana ho tswa mackerel ka e ne e akarelletsa ho noa le motsoako. Ka lebaka leo, e latelang risepe "litsebe tsa mackerel" e seng ka tlase ratoa ho feta diresepe tse ling bakeng sa tlhapi ena.

Bakeng sa sopho e entsoeng ka le o tla hloka: dikgerama 500 tsa mackerel, litapole tse tharo tse mahareng, onion le nngwe, rantipole le leng, parsley nyenyane, dille, makhasi tse peli Bay, thispone mong oa oli ea mohloaare e, pepere le letsoai.

Hloekisa tlhapi, hlatsoa, khaola likoto mahareng-boholo bo lekaneng ba portioned. Likotoana tsa tlhapi beha ka saucepan 'me a koahela ka metsi. Tlosa bubble pele le pheha litlhapi tse ka bang 15 metsotso. Ebe beha litapole sliced likoto tse nyenyane, letsoai le sopho e entsoeng ka pepere.

Ka ho hadika 'pan tšela ka oli ea mohloaare e le ho sauté ea onion le rantipole ho fihlela khauta sootho. Eketsa khabeloa hasesaane parsley, Bay lekhasi, Fry lihoete le eiee ka bang leshome metsotso ho fihlela sopho e entsoeng ka pheha. Qeta karolo e itseng ea sopho e entsoeng ka, eketsa litlama a hloekileng.

Mackerel fillet le litapole tse besitsoeng.

Metsoako: a kilo halofo ya litapole, dikgerama 50 ya botoro, khalase ea lebese batang kapa khalase ea tlaase-mafura a tranelate, mahe a mabeli, letsoai le pepere, dikgerama 10 asene.

Sliced, portioned likotoana tsa mackerel fillet fafatsa le asene, le letsoai le pepere le rala fillets ka tlotsitse tebileng pan le botoro. Ka holim'a fillets le Lay didikadikwe litapole. Lokisetsa tšoeu spaghetti ke ho kopanya mahe a mabeli e tala, tranelate kapa lebese, letsoai le le pepere. Tšela tlhapi ena spaghetti. Beha pan tebileng le tlhapi ka ontong le apeha mackerel likhato tse 180 ka metsotso e 40.

Re tšepa hore u tla ananela dintlha lijo tsa mackerel.

Thabela takatso ea botona kapa ea hao.