Kakaretso ea Ginataang yellowfin tuna
Ginataang yellowfin tuna ke mefuta e fapaneng ea ginataan. Sena ke sejo sa Filipino se monate le se monate se nang le mefuta e mengata e sebelisang mefuta eohle ea metsoako e fapaneng, ho itšetlehile ka mofuta oa ginataan o lakatsehang. Metsoako ebe e phehoa ka lebese la kokonate, kapa sebakeng sa heno se tsejoang ke Mafilipino e le ginata.
Litšebeletso 7 batho
Li-calories 389kcal
ditjeho $8
metsoako
- 1 mahareng tambakol (8-10 lilae, ho akarelletsa le hlooho), e nyenyane ka tlaase ho 1kg
- 1 mahareng ginger ka sliced
- 2 shallots kapa eiee sliced
- 2 bulbs konofole e sithabetseng
- 1 kakaretso siling pang sigang (chili ea monoana)
- 2 likotlolo tranelate ea kokonate (qalo ea pele)
- ½ senoelo lebese la kokonate (lekhetlo la bobeli)
- ¼ senoelo asene
- 5 maqheka mustasa (makhasi a mosetareta) boikgethelo
- letsoai le pepere ho latsoa
litaelo
- Hlatsoa tambakol hantle ka metsing a phallang. Tlosa tse ka hare, tse kang mala le li-gill. Nōka litlhapi ka letsoai.
- Beha tambakol ka sejana sa casserole. Kenya asene, ginger, shallots kapa eiee, konofolo, siling pang sigang (chili ea monoana), le lebese la kokonate. Pheha ka mocheso o mofuthu ho isa ho o phahameng, o koahetsoeng.
- Tlisa ho pheha, metsotso e ka bang 10. Tšela ka tranelate ea kokonate 'me u bosose ka metsotso e 10-15.
- Eketsa letsoai le pepere ho latsoa. Beha makhasi a mosetareta fatše 'me u phehele metsotso e 5-7.
- Sebeletsa, arolelana, 'me u natefeloe!
Notes
- Haeba u batla mofuta oa spicier, u ka eketsa siling labuyo (bird's eye chili) ka mor'a ho kenya tranelate ea kokonate.
- Haeba u batla tatso e matla, u ka chesa litlhapi pele u li pheha ka lebese la coconut. U ka boela oa e bososela ho ea pele ho fumana moriana oa oilier.
- NO TS'OSISI KHOLO. U ka sekamisetsa sejana sa casserole pele le morao ho kopanya metsoako. Lebaka la ho se hlohlelletse ke nama ea tlhapi e ka 'na ea robeha ha u hlohlelletsa.
- U ka boela ua nkela makhasi a mosetareta sebaka ka malunggay, kangkong (spinache ea metsi), sitaw (linaoa tsa likhoele), sigarilyas (linaoa tse nang le mapheo), kapa talong (eggplant). Haeba u sa rate meroho, u ka e tlohela.
- U ka boela ua nkela asene sebaka ka 3/4 ho ea ho 1 senoelo sa kamias e nang le sliced.
Nutrition
Likorolo: 389kcal
