- raese quinoa - 1 senoelo
- Letlapa le letsoai le mobu - Ho latsoa
- oli ea mohloaare - likhabapo tse 2 1/2
- fillet ea tilapia - 450 Grams
- li-paprika - likhaba tse 3/4
- Likomkomere tsa Senyesemane - 1 senoelo
- Basil - 1/3 Likotlolo
- Feta cheese - 1/3 senoelo
- lero la lero la lemone - li-2 teaspoon
1. Tlosa letlalo ho tloha ho sefate sa tilapia, khaola litlhapi ka likotoana tse 8. Senyesemane likomkomere li arotsoe likotoana tse ngata. Hlōla cheese ea Feta. 2. Eketsa quinoa, linoelo tse 2 tsa metsi le teaspoon e le 1 ea letsoai ho pane e nyane. Tlisa ho pheha ka mocheso o phahameng. Fokotsa mocheso ho isa bohareng le ho pheha ho fihlela metsi a fofa, hoo e ka bang metsotso e 15. Beha raese quinoa ka sekotlolo mme u lumelle ho pholile metsotso e 5. 3. Kopanong e kholo ea ho chesa, mocheso 1/2 teaspoon ea oli ea meroho holim'a mocheso o mofuthu. Etsa litlhapi, u fafatsoe ka letsoai, pepere e ntšo le paprika. Litlhapi tse halikiloeng li tšoasa ka metsotso e ka bang 4, li pheha bohareng ba ho pheha. 4. Kopanya likomkomere tse halikiloeng, basil, Feta chisi e senyehileng, teaspoon e 1 ea oli ea limela le lero la lemone ka sekotlolo. 5. Add quinoa 'me u kopanye. Nako le letsoai le pepere. 6. Arola quinoa har'a lipoleiti, beha litlhapi holimo ebe o sebeletsa hang-hang. Haeba u lakatsa, khabisa sejana ka lilae tsa lemon.
Litšebeletso: 4