Mokhoa oa ho lokisa sejana "Hake e phehiloeng ka ontong"
Ebola hake, e khaole likotoana, 'me u tlose lesapo le bohareng. Abela pampiri ea ho baka kapa sejana sa ho baka, pele u tlotsoa ka oli ea mohloaare. Kopanya mayonnaise le tranelate e bolila 'me u apare litlhapi ka eona. Bake ka ontong, u fetola ka linako tse ling ho theha bokaholimo.
Metsoako ea risepe "Hake apehoa ka ontong"
- Hake - 2000 gr.
- Mayonnaise - 30 gr.
- Tranelate e bolila - 30g.
- Oli ea mohloaare - 20 gr.
Boleng ba phepo ea sejana "Hake e besitsoeng ka ontong" (ka dikgerama 100):
Likorolo: Tse 102 kcal.
Mekotla: 16 g
Mafuta: 4.2 g
Likhabohaedreite: 0.1 g
Palo ea litšebeletso: 1"Hake baked on the oven"
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | Khal, kcal |
| hake e ncha | 2000 gr | 2000 | 332 | 44 | 0 | 1720 |
| lebese tafoleng mayonnaise | 30 g, | 30 | 0.72 | 20.1 | 1.17 | 188.1 |
| tranelate e bolila 10% (mafura a tlase) | 30 g, | 30 | 0.9 | 3 | 0.87 | 34.5 |
| oli ea mohloaare | 20 gr | 20 | 0 | 19.96 | 0 | 179.6 |
| Kakaretso | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| Ho sebeletsa 1 | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| dikgerama 100 | 100 | 16 | 4.2 | 0.1 | 102 |