Lezi zibopho ze-tilapia ezihlanganisiwe zenza isidlo esikhulu esiphephile, futhi zilula kakhulu ukulungiselela nokupheka.
I-Tilapia iyinhlanzi ethandwa kakhulu ukupheka, futhi kunezindlela eziningi zokuzilungiselela . Ama-fillets amancane futhi apheke ngokushesha, futhi ukunambitheka kunobumnene. Ungasho ukuthi kulula kangakanani kwisabelomali! Ihlangana kahle nezinhlobo eziningi zamasiki, izinongo, namakhambi, futhi iyinhlanzi ephansi ye-mercury. Omunye umfutho womuntu ngamunye kufanele ube ngokwanele - ama-fillets aphakathi kwama-ounces ama-5 ngamunye.
Uma ukhetha ukubhaka izinhlanzi , bheka amathiphu kanye nokuhluka kwezinkomba.
Okuzokwenza
- Amakhilogremu angu-1 1/2 we-tilapia (efriziwe, athunjwa)
- 1 ithisipuni i-garlic powder
- I-1/4 yebhotela ibhotela (incibilikile)
- 1/4 indebe yamanzi kalamula
- 1/4 indebe ye-soy sauce (i-sodium ephansi)
- Ukuhlobisa: i-paprika
Indlela Yokwenza
- Faka izigcawu ze-tilapia esitsheni esingenalutho; ufafaze nge-garlic powder.
- Hlanganisa ibhotela, i-lemon juice kanye ne-soy sauce; uthele phezu kwe-tilapia bese uvula ingubo. Vumela ume imizuzu engu-10.
- Sishisa i-broiler (500 F). I-oli ipakethe ye-pan broiler bese uyibeka kuhhavini ngamasentimitha angu-4 ukusuka emthonjeni wokushisa. Ukushisa kuze kube yilapho iphoyinti liyashisa.
- Beka inhlanzi epanini le-broiler bese u-broil imizuzu engaba ngu-5 ohlangothini ngalunye, noma kuze kube yilapho izinhlanzi ziqhuma kalula ngemfoloko. Fafaza nge-paprika.
Amathiphu nokuhluka
Faka esikhundleni se-powder ka-garlic nge-clove amabili we-clove eshicilelwe.
I-Tilapia Ekhejiwe Nge-Lemon Ne-Butter - Lungisa i-tilapia ne-garlic powder, ijusi kalamula, ibhotela, ne-soy sauce njengoba kuqondiswe ngenhla. Sishisa ihhavini kuya ku-425 ° F (220 ° C / Gesi 7) bese ubeka ishidi elibikayo lokubhaka noma i-baking enkulu yokubhaka ene-foil. Gcoba le foil bese uhlela ama-tilapia okulungiselelwe epanini. Bhaka imizuzu engu-10 kuya kwengu-15, noma kuze kube yilapho inhlanzi iqhuma kalula ngemfoloko.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 626 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 31 mg |
| I-sodium | I-1,758 mg |
| Ama-carbohydrate | 92 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 14 g |