Litlhapi tse halikiloeng tse bonolo
Recipe ena ea Tlhapi e halikiloeng e nang le Pepper & Onion ke mokhoa o monate le o monate oa ho natefeloa ke likhoele tsa tlhapi tse tšoeu. Tlhapi ena e tšeloa ka linōko tse hlano tsa Sechaena, phofo ea konofolo le pepere e ntšo, ebe e tlotsoa ka motsoako oa cornstarch le phofo ea mefuta eohle pele e halikisoa ho fihlela e le monate ebile e le khauta. Soso e monate le e bolila, e entsoeng ka ginger, garlic, soy sauce, asene, tsoekere e sootho le lero la phaenapole, e eketsa monate o monate le o monate ho sejana, ha pelepele le eiee e qhetsoeng li fana ka monko o monate le tatso e eketsehileng. Sejo sena se nepahetse bakeng sa lijo tsa mantsiboea tsa beke le beke tse potlakileng, tse bonolo kapa kopano ea mafelo-beke le ba lelapa le metsoalle.
Tools
metsoako
- 2 lbs tlhapi e tshweu e se nang letlalo kapa letlalo le hodima , joalo ka catfish, tilapia, bass, cod, joalo-joalo.
- 2 tablespoons Shaoxing veine ea China e phehang
- ½ teaspoon letsoai la kosher
- 1 teaspoon pepere e mongobo fatše
- ½ teaspoon Se-China linoko tse hlano
- ½ teaspoon phofo ea garlic
Ho roala tlhapi e halikiloeng:
- ½ senoelo cornstarch
- ½ senoelo phofo e nang le morero ka ho feletseng
- ½ teaspoon kosher
- 1 teaspoon pepere e mongobo fatše
- ½ teaspoon phofo ea garlic
- ½ teaspoon Se-China linoko tse hlano
Bakeng sa Soso e Monate & Bolila
- 1- Inch ginger ka , grated
- 4 cloves konofole , e qhibiloe
- 2 tablespoons Veine ea shaoxing kapa sherry e omileng
- 2 tablespoons e tlaase ea sodium soy sauce
- ⅓ senoelo asene ea raese
- ⅓ senoelo tsoekere e sootho e sootho
- ¼ senoelo Soso e entsoeng hae e monate ea Chili kapa ketchup
- ¼ senoelo Dole lero la phaenapole ho tloha (ka makotikoting) kapa metsi
- ¼ senoelo Knorr khoho lapeng-style moro kapa stock
- 1½ tablespoons cornstarch , e kopantsoe le likhaba tse 1½ tsa metsi a batang
- 1 teaspoon li-flakes tse khubelu tse khubelu
- 1 thispone oli ea canola
Ho pheha:
- Oli ea canola bakeng sa ho halika ho sa tebang
- 1 pepere ea poblano kapa pepere efe kapa efe ea tšepe , e seotsoe
- 1 onion e mosehla , e seotsoe
litaelo
- Ho etsa Sauce e monate le e bolila: Chesa wok kapa pitsa holim'a mocheso o phahameng 'me u kenye oli. Ha oli e chesa, eketsa ginger le konofolo. Hlohlelletsa-Fry ho fihlela monko o monate, ebe o eketsa eiee le pelepele, pheha ho fihlela hamonate. Tšela lero, moro oa khōhō, asene, le soy sauce, 'me u kenye tsoekere e sootho.
- Tlisa ho pheha 'me u phehe ho fihlela tsoekere e qhibilihile. Hlohlelletsa motsoako oa cornstarch le metsi 'me u phehe ho fihlela o teteaneng, hoo e ka bang motsotso o le mong. Hlohlelletsa 'me u tlise ho pheha ho fihlela sauce e teteaneng, hoo e ka bang motsotso o le mong. Hang-hang fetisetsa sauce ka sekotlolo.
- Ho etsa tlhapi e halikiloeng: Preheat oli ka pane e kholo ea sauté.
- Hlatsoa li-fillets ebe u li omisa ka thaole. Fafatsa hanyenyane ka lijo tsa leoatleng ka mahlakoreng ka bobeli.
- Sejong se sa tebang, beha cornstarch le phofo ea morero oohle e kopantsoeng le pepere e ntšo e fatše, phofo ea konofolo, linoko tse hlano tsa Sechaena le letsoai la kosher.
- Eketsa li-fillets ka har'a motsoako oa cornstarch ebe o sisinya ho feteletseng. Eketsa tlhapi ho oli 'me u hate ho fihlela e le putsoa ka khauta, hoo e ka bang metsotso e 4 ho isa ho e 6. Tlosa ho platter e nang le thaole ea pampiri.
Notes
Mokhoa oa ho boloka le ho futhumatsa hape
Ho boloka: tse setseng, tlohela litlhapi tse halikiloeng li pholile mocheso oa kamore; ka mor'a moo, e behe ka sejaneng 'me ue boloke ka sehatsetsing ho fihlela matsatsi a mararo. Ka nako eo, boloka mongobo o monate le o bolila ka thōko ho sejana se seng.
Ho pheta-pheta: Hlapi e halikiloeng, preheat ontong ho 350 ° F. Beha Litlhapi tse halikiloeng holim'a pampiri ea ho baka e koahetsoeng ka pampiri ea letlalo 'me u chesoe ka metsotso e 8-10 kapa ho fihlela mocheso le crispy.
Ntle le moo, o ka futhumatsa tlhapi e halikiloeng ka sejana se sireletsehileng sa microwave, se koahetsoeng ka thaole ea pampiri e mongobo, metsotso e 1-2 kapa ho fihlela e futhumetse. Ho tsosolosa mongobo o monate le o bolila, o fetisetse ka paneng le mocheso holim'a mocheso o mofuthu, ka linako tse ling o hlohlelletsa, ho fihlela o halefile. Haeba e teteaneng haholo, eketsa metsi a seng makae ho e tšesa. Etsa bonnete ba hore u lahla Tlhapi efe kapa efe e Hakiloeng le soso e bolokiloeng matsatsi a fetang a mararo kapa u bontše matšoao leha e le afe a ho senyeha, joalo ka monko o mobe kapa ho hōla ha hlobo.
Iketsetse Pele
Ho etsa tlhapi e halikiloeng ka Sweet & Pepper le Eiee pele ho nako, o ka lokisa sauce e monate le e bolila joalokaha e laetsoe ho risepe 'me ue boloke ka sehatsetsing ho fihlela matsatsi a 3. U ka boela ua lokisa tlhapi ea tlhapi, ua qoelisa litlhapi tsa litlhapi ka har'a batter, 'me u li boloke holim'a pampiri ea ho baka e nang le pampiri e entsoeng ka letlalo ka sehatsetsing ho fihlela lihora tse 6.
Ha u se u itokiselitse ho pheha, futhumatsa oli ea canola ka pane e kholo ea sauté bakeng sa ho halika ho sa teba, 'me u tšele likhoele tsa tlhapi ka har'a motsoako oa cornstarch pele u li halika ho fihlela li le putsoa ka khauta le crispy. Khutlisa sauce e monate le e bolila ka paneng ka holim'a mocheso o mofuthu 'me u e sebelise holim'a tlhapi e halikiloeng ka eiee e sehiloeng le pelepele bakeng sa mmala le ho phunya. Hopola ho boloka metsoako ka nepo ho boloka bocha le boleng ba eona, 'me u lahle leha e le efe e setseng e tšoaretsoeng matsatsi a fetang a mararo kapa ho bontša matšoao a ho senyeha.
Mokhoa oa ho Qhamisa
Ho hatsetsa tlhapi e halikiloeng ka Pepere le Eiee, tlohella tlhapi e halikiloeng le soso e monate le e bolila e pholile mocheso oa kamore pele u li fetisetsa lijaneng tse bolokehileng ka sehatsetsing kapa mekotleng ea polasetiki e ka koaloang hape. Ngola setshelo kapa mokotla o mong le o mong o nang le likahare le letsatsi ebe o li boloka ka sehatsetsing ho fihlela likhoeli tse 3. Ho futhumatsa sejana hape, qhibiliha lijana kapa mekotla ka sehatsetsing bosiu bo le bong, pheha tlhapi e halikiloeng ka ontong, 'me u chese moro o monate le o bolila ka paneng ea stovetop.
Sebeletsa sejana ka eiee e halikiloeng le pelepele bakeng sa 'mala le ho senya, hammoho le raese e halikiloeng kapa li-noodle. Hopola ho lahla leha e le efe e setseng e bolokiloeng nako e fetang likhoeli tse tharo kapa ho bontša matšoao a ho cha ha sehatsetsi. Ka malebela ana, u ka hatsetsa Litlhapi tse halikiloeng ka Pepere le Eiee 'me u li natefele hamorao ntle le ho senya tatso le sebopeho sa sejana.
Linnete tsa phepo e nepahetseng
Litlhapi tse halikiloeng tse bonolo
Palo ka ho sebeletsa
Li-calories
275
% Ea letsatsi le letsatsi *
Fat
4
g
6
%
Fat Satated
1
g
6
%
Trans Fat
0.01
g
Furu ea Polyunsaturated
1
g
Letlalo la Monounsaturated
2
g
Cholesterol
57
mg
19
%
Sodium
611
mg
27
%
Potassium
469
mg
13
%
Li-carbohydrate
33
g
11
%
faeba
1
g
4
%
Sugar
15
g
17
%
Protein
25
g
50
%
vithamine A
134
IU
3
%
vithamine C
14
mg
17
%
khalsiamo
38
mg
4
%
tšepe
2
mg
11
%
* Melao ea Mahlale ea Letsatsi le Letsatsi e thehiloe ho ja lijo tsa khalori ea 2000.
Lintlha tsohle tsa phepo e nepahetseng li ipapisitse le lipalo tsa mokha oa boraro 'me ke khakanyo feela. Recipe e 'ngoe le e 'ngoe le boleng ba phepo e nepahetseng li tla fapana ho latela mefuta eo u e sebelisang, mekhoa ea ho lekanya, le boholo ba likarolo tsa lelapa ka leng.
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