Le recipe ye-tilapia iyisinqumo esihle kakhulu sokudla okuphansi kwe-carb. Ngenxa yalokho, kuyisinqumo esinempilo kungakhathaliseki ukuthi udla kanjani. I-garlic elula ne-herb mix mix flavour the fish perfectly, kanti isidlo sithatha imizuzu nje ukulungiselela nokubhaka.
Ukugcina ukudla kungaphansi kwama-carbohydrate, sebenzisa i-tilapia nge- cauliflower efihliwe nale broccoli elula negalikhi . Noma sebenzisa izibopho zezinhlanzi nge-rice dish noma amazambane abusiwe kanye nobhontshisi obuhlaza obunamanzi .
Le recipe ye-tilapia ivumela cishe ama-ounces angu-4 wezinhlanzi eziphekwe ngomuntu ngamunye. Phinda kabili iresiphi yezigaba ezinkulu noma izivakashi eziningi zokudla. Inhlayiya ye-tilapia engu-6-ounce izokhiqiza ama-ounces angu-4 kuya kwangu-5 wezinhlanzi eziphekwe.
Ngomshini othosiwe oviniwe, zama lokhu tilapia ebhaka nge-panko yokugqoka le iresiphi elula ne-Cajun crumb topping .
Okuzokwenza
- 2 wezipuni ibhotela
- 2 clove garlic, fake kahle
- Dash pepper omusha omnyama
- Dash usawoti
- Gcoba ukhula olumile lwe-dill noma i-parsley
- Dash paprika
- 4 tilapia izibopho, cishe ama-ounces ayisithupha
Indlela Yokwenza
- Epanini, hlanganisa ibhotela, ugarlicisi obomvu, pepper, usawoti, ukhula lwe-dill, ne-paprika. Ukushisa phezu kokushisa okuphansi kuze ibhotela licibilikiswe bese liqala ukukhamuluka. Susa kusukela ekushiseni bese ubeka eceleni.
- Hlanganisa ingxube encane yebhotela ngaphansi kwesitsha esingavundiwe sokubhaka (isitsha sokubhaka umgqomo ngesithombe esidlulisa amehlo, uma uthanda) bese ufaka izinhlamvu ze-tilapia endaweni ekhonjiwe. Shayela phezulu kwefayili ngayinye ye-tilapia ngxube yebhotela elihle.
- Bhaka ku-350 ° imizuzu engu-12 kuya kwemizuzu engu-15, kuze kube yilapho iqhuma futhi ihlukanisa kalula ngefoloki.
I-recipe yenza ama-four ounce servings amane noma ama-ounce amathathu ama-servings.
Amathiphu okupheka inhlanzi
- Ukupheka izinhlanzi kuya ekushiseni kuka-145 ° F noma inyama i-opaque ne-flakes kalula ngemfoloko.
- Uma ungakhonzi izinhlanzi ngokushesha, zihlale zifudumele ku-oven e-200 ° F noma i-drawer.
- Kuzo zonke izinhlanzi ezisebenzayo, vumela ama-ounces angu-4 kuya kwangu-6 ngomuntu ngamunye.
- I-Tilapia incane, kodwa uma kufanele uhlukanise i-fishlet fillet enkulu phakathi kwabantu ababili, yinqume ngobude ngesikhwama sendawo, hhayi ukuwela.
- Uma ubhaka i-fillet yenhlanzi enomsila omncane, yibeke phansi ngaphansi kwalokho i-fillet ibuye ibe yinkimbinkimbi.
- Ukuze unciphise inkinga yezinhlanzi eziphazamisayo nokuwahlukana, yipheke ngamanye ama-gratin noma ama-gratin okupheka izitsha ongakhonza etafuleni.
Izindlela Ezincane Zokunciphisa Inhlanzi Yokudla
- Gcoba inhlanzi ngesixazululo selamula kanye nobisi ne 1 ithisipuni yamanzi kalamula ngekhobe ngayinye yobisi.
- Nciphisa inhlanzi ku-buttermilk cishe imizuzu engu-15.
- Faka izibopho emanzini ase-salted anosawoti.
- Gubha inhlanzi kalula ngejamu kalamula noma ijusi likalamula.
- Sebenzisa u-garlic, u-anyanisi, i-aromatics fresh, noma amanye ama-aromatics anamandla esitsheni sezinhlanzi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 264 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 111 mg |
| I-sodium | 428 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 38 g |