Le recipe i-Quick and Zesty i-Lemon Garlic Tilapia ishintshwe kusukela ku-Club ka-Sam. Kuthatha imizuzu eyi-10 ukulungiselela futhi, ngenkathi kubhaka imizuzu engu-8, konke ukudla kuhlangana ndawonye, okwenza isikhathi esiphelele esichithwe ekhishini cishe ingxenye yehora. I-Tilapia, ezalwa e-Afrika, manje iyalinywa ngokuhweba emhlabeni jikelele, eyenza ibe yithengi kakhulu, kanti inhlanzi yesithathu ehlonishwa kakhulu kunazo zonke. I-fat fat fat is firm, emhlophe, enhle futhi enhle-eqoshiwe, futhi efanelekayo yokubhaka, i-broiling, i-steaming ne-stove-phezulu, kodwa hhayi kakhulu kwi-grills yangaphandle.
Okuzokwenza
- 1 ithisipuni ilamula lemon pepper
- 1/2 isipuni esishisayo noma esiphundu i-paprika yesiHungary
- 1/2 isipuni usawoti
- 1 isipuni 1 garlic granulated
- 1 ithisipuni i-anyanisi ehlisiwe
- 1/2 ithisipuni i-dill eyomile noma i-basil
- 2 wezipuni amafutha kanola
- 4 (ama-ounce) amafayili e-tilapia, ahlanjululwe futhi aphethwe ngamanzi
- 1 1/2 wezipuni
- ijusi lemon
Indlela Yokwenza
- Ihhavini lokushisa kuya emazingeni angu-400. Esigodini esincane, hlanganisa i-pepper lemon, i-paprika, usawoti, i-garlic, u-anyanisi, i- dill noma i-basil namafutha, uvuselele kuze kube amafomu okunamathisela.
- Faka ijusi elimnandi phezu kwezinhlangothi zombili ze-tilapia. Gubha ama-spice unamathisele emaceleni omabili we-tilapia. Beka i-tilapia eshidi lesikhumba elinezikhumba bese ubhaka amaminithi angu-7 kuya kwangu-8 noma uze upheke.
Umthombo: Uthathwe ku-recipe nge-Club ka-Sam.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 220 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 68 mg |
| I-sodium | 119 mg |
| Ama-carbohydrate | 2 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 23 g |