Le tilapia enomsoco, enomnandi iyinhlangano yokuqhafaza ukulungiselela nokubhaka. Inhlanzi ithatha imizuzu nje ukulungisa nokupheka. Lezi zibopho zikhonjiswa nge-oignon elimnandi, i-lime, i-cilantro sauce. Sisebenzela inhlanzi i-sauce nelayisi eliphekiwe elishisayo noma amazambane abhakiwe noma abhakabhaka. Engeza imifino enompheme ukuze uthole ukudla komndeni okuphelele.
Ngokusho kwe-American Heart Association, ukudoba inhlanzi kungokwesilinganiso se-checkbook, noma cishe ama-ounces ayi-3.5 okuphekwe. Bancoma izinsizakalo ezimbili zezinhlanzi ngesonto. Njengebhonasi eyengeziwe, i-tilapia ayiyona nje imnene futhi isabelomali-friendly, iphansi ku-mercury.
Ukupheka okuhlobene
I-Tilapia Nge-Dill ne-Cream Cour
I-Baked Dijon Mustard Tilapia ene-Panko Coating ehleliwe
Okuzokwenza
- 1 1/4 kuya ku-1 1/2 amakhilogremu ama-tilapia (izibopho)
- 1 isipuni ibhotela (ecibilikile)
- Usawoti kanye nopelepele ukunambitha
- 1 isipuni samafutha omnqumo
- I-clove i-garlic (i-finely minced)
- 2 ama-scallions (u-anyanisi aluhlaza okwesibhakabhaka)
- 1 ikhilimu yekhilimu (esindayo)
- 1/4 indebe cilantro (fresh, oqoshiwe)
- 1 isipuni isilimu juice
- 1 isipuni se-isipuni (i-lime, i-finely grated)
- Usawoti kanye nosawoti omnyama omusha omusha, ukunambitha
Indlela Yokwenza
- Sishisa ihhavini ku-375 F (190 C / Gesi 5).
- Khombisa i-pan yokubhaka nge-foil; spray nge ukupheka okungapheli ukupenda.
- Hlulela ama-tilapia fillets kancane ngebhotela bese uhlela epanini elilungiselelwe. Ufafaze ama-fillets kancane ngosawoti kanye nopelepele.
- Bhaka lezinhlanzi ngamaminithi angaba ngu-20, noma kuze kube yilapho i-tilapia iphekwe futhi ihamba ngokushelela kalula ngemfoloko.
- Okwamanje, ukushisa amafutha omnqumo epanini elincane phezu komlilo ophakathi; susela ugarlic kanye no-anyanisi emaminithini angu-1 ukuya kwangu-2. Engeza ukhilimu olunzima futhi ulethe esimeni. Sima imizuzu engaba ngu-3 kuya kwemi-4 ukuze unciphise kancane. Gcoba i-cilantro eqoshiwe, i-lame juice ne-zest, nosawoti kanye nopelepele ukunambitha. Sima okwesikhashana ngomzuzu owodwa.
- Geza omunye usuphu phezu kwenhlanzi ngayinye.
Ikhonza 4.
Amathiphu nokuhluka
- Uma ungewona fan of cilantro, sebenzisa i-parsley fresh eqoshiwe iresiphi.
Ungase Uthande
- Ihhavini I-Tilapia Ethosiweyo
- I-Tilapia Ekhejiwe NeMayonnaise Ebomvu Ethosiwe
- I-Tilapia Recipe Izintandokazi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 451 |
| Inani lamafutha | 29 g |
| I-Fat egcwele | 16 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 75 mg |
| I-sodium | 185 mg |
| Ama-carbohydrate | 40 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 13 g |