I-Tilapia iyinhlanzi emhlophe emhlophe. I-tilapia fillet yesilinganiso sinesisindo esingama-ounces angu-4, kuphela ngama-calories angu-109 kuphela nama-22 amagremu weprotheni. Kuyinto enhle kakhulu yokuzicabangela isisindo, futhi iphansi e-mercury.
Izinhlamvu ze-Tilapia zincipha futhi zipheke ngokushesha. Izinyathelo ezilula zokulungiselela kanye nesikhathi esisheshayo sokubhaka ukwenza le recipe ye-tilapia iphelele ngokuhlwa okumatasa. Iresiphi ithatha imizuzu engaphezu kwengu-30, qala ukuqeda!
I-bhotela, ilamula, namakhambi athambisa inhlanzi kahle, futhi yenza isidlo esihle kakhulu ngelayisi eliphekiwe eliphekiwe noma amazambane aphekiwe. Ngiyathanda amahlumela aseBrussels noma i-broccoli ngezinhlanzi, kodwa noma yimiphi imifino noma isaladi ezithambile zingenza isidlo esihle. Uzothola amathiphu okupheka kanye nemibono yokufaka engezansi iresiphi.
I-Recipe ehlobene: I- Tilapia Ekhethiwe Ngomayonnaise Obomvu Othosiwe
Okuzokwenza
- 1 lemon encane
- 4 wezipuni ibhotela, zenziwe
- Isipuni esingu-1 fresh parsley oqoshiwe
- 3/4 ithisipuni usawoti
- 1/8 isipunipele pepper emhlabathini omusha
- 1/4 inkomishi eqoshiwe anyanisi eluhlaza, eneziqongqo
- 4 ama-tilapia fillets, cishe ama-ounces angu-6 ngamunye, cishe inani elilodwa lamakhilogremu
Indlela Yokwenza
- Sishisa ihhavini ku-400 F (200 C / Gesi 6). I-Butter isitsha sokubhaka esine-2- kuya kwezingu-3-noma i-rimmed baking sheet.
- Zest lemon bese ucindezela isipuni 1 juice zibe isitsha encane. Yengeza i-lemon ye-lemon nejisi elithambile, i-parsley eqoshiwe, usawoti, pepper, no-anyanisi oqoshiwe.
- Beka izibopho ze-tilapia esitsheni esilungisiwe sokubhaka, ukugoqa okuncane kunamathele phansi njengoba kunesidingo ukuze ugcine umfaniswano ngobuningi. Hlanganisa ingxube yebhotela phezu kwezibopho zezinhlanzi.
- Bhaka ama-fillets amaminithi angaba ngu-12 kuya kwangu-15, noma kuze kube yilapho inhlanzi iqhuma kalula ngefoloko.
Yenza ama-four ounce servings amane.
Amathiphu nokuhluka
- Inhlanzi kufanele iphekwe ku-145 ° F (63 ° C), noma kuze kube yinyama i-opaque futhi ifaka kalula kalula ngemfoloko.
- Uma kufanele uhlukanise inhlanzi enkulu yenhlanzi, yinqume ubude bude phakathi nendawo.
- Izitsha zokubhaka ezimbalwa zilula ngoba ziphuma ehhavini kuya etafuleni futhi zenza isethulo esihle.
- Thumela ama-anyanisi aluhlaza bese wengeza enye imifino enhlanganisela yebhotela lemon. I-dill eqoshiwe entsha noma i-thyme entsha ibili kahle nezinhlanzi.
- Faka esikhundleni i-parsley nge-chervil entsha, noma sebenzisa cishe 1/2 isipuni se-chervil omisiwe.
- Sebenzisa umxube wamakhambi: isipuni 1 se-dill eqoshiwe, isipuni esingu-1 se-parsley eqoshiwe, ne-1 isipuni se-chervil fresh eqoshiwe.
- Engeza ithisipuni 1 ye-garlic esiphundu esiphundu engxenyeni yebhotela, noma mayelana ne-1/2 isipuni le-powder powder.
Ungase Uthande
- I-Baked Creole Tilapia ne-Spinach Fresh
- I-Tilapia Yobhaka Nge-Panko Coating
- I-Tilapia nge-Sauce Cilantro Cream
- I-Tilapia ene-Dill ne-Cream Cour
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1276 |
| Inani lamafutha | 49 g |
| I-Fat egcwele | 20 g |
| I-Fat Unsaturated | 18 g |
| I-cholesterol | 599 mg |
| I-sodium | 418 mg |
| Ama-carbohydrate | 6 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 192 g |