Mackerel e makaleng a Mackerel - litlhapi ke tse sa tloaelehang tse monate ebile li phetse hantle. Ntho ea bohlokoa ka ho fetisisa ke ho ba teng ka litlhapi tse ngata tsa protheine, e fumanoang ka makhetlo a mararo ka potlako ho feta protheine ea nama. 'Me le hoja mackerel - sehlahisoa haholo lijo. Ka ligrama tse 100 tsa litlhapi li na le lik'hilojule tse 200 feela. Mackerel - litlhapi ke mafura haholo. Empa tsena tsohle ha li fumanoe ka mafura a mafura, a bohlokoa haholo bakeng sa 'mele.
Lijo:- Mackerel 2 pcs.
- Lemon 1 pc.
- Karate 1 pc.
- Aniee 1 pc.
- Soneblomo e ntlafalitse oli ea soneblomo 35 ml
- Letsoai 3 g
- Pepere e tšoeu e phofo 1 g
- Mohato oa 1 Ho lokisa mackerel e entsoeng ka lihoete le lieiee, re hloka mackerel e sa tsoa khuoa, lemon, lihoete, onion, oli ea soneblomo, pepere.
- Mohato oa 2 Khaola onion ka li-cubes le Fry oli ea meroho ho fihlela halofo e phehiloe.
- Mohato oa 3 Eketsa lihoete tse hahiloeng 'me u li bokelle hammoho ka metsotso e meng e 2.
- Mohato oa 4 Hlatsoa mackerel, khaola li-gill, tlosa li-entrails. Koahela ka thaole ea pampiri.
- Mohato oa 5 Tšela makkerele ka ntle le hare ka lero la lemone, fafatsa letsoai le pepere.
- Mohato oa 6 Hloekisa mackerel ka motsoako oa eiee le lihoete.
- Mohato oa 7 Fetolela tlhapi hore e be foil.
- Mohato oa 8 Boha bo-mackerel ka ontong ka metsotso e 35 ho 180 ° C.
- Mohato oa 9 Sebeletsa ho chesa kapa ho penta, ho khabisitsoe ka lilae tsa lemon.