I-Tilapia iyizinhlanzi ezinomusa, ezinambithekayo eziheha izingane. Kule recipe ye-tilapia, inhlanzi ye-tilapia i-pan-ethosiwe, bese ibhalwa nge-sauce elimhlophe lemon.
Sisebenzela le tilapia ene-pan othosiwe ngamazambane ama-scalloped noma amazambane abusiwe nesaladi lesipinashi .
Okuzokwenza
- 2 wezipuni amafutha omnqumo
- Amaqanda amabili amakhulu
- 1/4 indebe yonke ufulawa
- 1/2 isipuni. usawoti wokugcoba
- 1/2 ithisipuni ikhasi elimnyama elisha
- 1/2 ithisipuni i-garlic powder
- 4 ama-ounces ama-tilapia
- 1/2 indebe ye-lemon ehlanza kabusha
- 1/2 indebe i-apple juice
- 2 ibhotela ibhotela
Indlela Yokwenza
- Geza amafutha omnqumo esikhwameni esikhulu (14-intshi) skillet phezu kokushisa okuphakathi kuya kuya phezulu.
- Hlela amaqanda ngesidlo esingajulile. Beka eceleni.
- Hlanganisa ufulawa, usawoti, pepper kanye ne-garlic powder. Shanyisa ngaphandle kwendlalelo epulatheni.
- Gubha i-tilapia ngayinye yefayili ngaphakathi kweqanda, bese uhlanganisa ufulawa, ugijimise ngokweqile.
- Faka emafutheni omnqumo evuthayo. Phakamisa amahora angu-5-6. Flip, bese uqhubeka ukupheka kuze kube yilapho inhlanzi i-opaque ne-flakes kalula ngemfoloko.
- Susa izinhlanzi epuleti. Engeza ijusi lemon kanye ne-apula ijusi ku-skillet. Hlanganisa ukukhipha izingcezu ezibomvu kusuka phansi kwepani. Engeza ibhotela.
- Uma ibhotela lichithwa, buyisela izinhlanzi kwi-skillet. Pheka eminye imizuzu engu-1-2, u-spooning sauce phezu kwezinhlanzi zokugqoka.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 2248 |
| Inani lamafutha | 240 g |
| I-Fat egcwele | 38 g |
| I-Fat Unsaturated | 97 g |
| I-cholesterol | 241 mg |
| I-sodium | 733 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 10 g |