Iyi tirapia recipe isarudzo yakanakisisa yezvokudya zvakaderera zvecarb. Nokuda kwechinhu ichocho, chisarudzo chakanaka pasinei nokuti unodya kupi. Iyo isina gorozi nemiriwo inosanganiswa yakasanganiswa nehove zvakakwana, uye ndiro inotora maminitsi mashomanana kugadzirira nokubika.
Kuchengeta kudya kwakaderera mu-carbohydrates, kushumira tilapia ne mashed cauliflower uye broccoli iri nyore negoriki . Kana kushandira hove dzinobatanidzwa nejisi ndiro kana mbatata yakakangwa uye inotapira nyemba .
Iyi recipe ya tilapia inobvumira anenge maawa mana ehove yakagadzirwa nemunhu. Dzoka kamukira yezvikamu zvakakura kana kupfuura vamwe vanodya kudya. A 6-ounce tilapia fillet ichabereka 4 kusvika ku5 ounces ehove yakabikwa.
Nokuda kweganda rakaoma-yakabikwa, edza iyi tilapia yakabikwa ne panko coating iri nyore nyore ne Cajun crumb topping .
Zvamunoda
- 2 tablespoons butter
- 2 clove garlic, yakanyanyisa minced
- Dhadza pasi pepisi tsva
- Dash munyu
- Sora dediri yemasora weperi kana parsley
- Dash paprika
- 4 tilapia fillets, anenge 6 ounces rimwe nerimwe
Nzira Yokuita Izvo
- Muchipupe, nganisa boro, garlic minced, pepper, munyu, dill muswe, uye paprika. Pisai pamusoro pemhepo yakadzika kusvikira bhuti rakanyunguduka uye inotanga kumira. Bvisa kubva kunopisa uye gadzirisa.
- Shandisai zvishoma mubhodha musanganiswa muzasi yevha isina kuvhara kubika (mutsara yekubika kubika nemapuranga, kana uchida) ipapo isai tilapia zvidhori panzvimbo yakakonzerwa. Svetera kumusoro kwejira rimwe nerimwe reTilapia pamwe chete nemwaka wakaisvonaka wekusanganiswa.
- Bika pa 350 ° kwemaminitsi 12 kusvika ku15, kusvikira yazara uye ichiparadzanisa nyore nyore neforogo.
Iropepe inogadzira mana-ounce servings kana matatu-ounce servings.
Hove Kubika Mazano
- Ika hove kunzvimbo inotonhora ye 145 ° F kana kuti nyama isati yakwana uye inobhururuka nyore nyore neforogo.
- Kana iwe usisi kushumira hove pakarepo, ugare uchidziya mu 200 ° F ovhiri kana kutonhorera.
- Pamusana pekushanda kwehove, shandisa maawa mana kusvika kumatanhatu pamunhu.
- Tilapia iduku, asi kana iwe uchifanira kugovana hove huru yehove pakati pevanhu vaviri, itai iyo yakareba zvakananga kuburikidza nepakati pegungwa, kwete kuputika.
- Kana uri kubika hove yehove ine muswe mutsvuku, itai pasi pasi saka futi yacho yakazara kunyange yakaoma.
- Kuti uderedze dambudziko rehove dzinoputika uye kuwira pasi, kubika iro mumunhu muduku kana gratin kubika ndiro iwe unogona kushanda patafura.
Nzira Nhatu Dzokuti Deredza Kuderedza Fishy Odor
- Itai hove iyo mumonamu uye mukaka mugadziriswa ne 1 teaspoon yemuoni wemuoni pamukombe mumwe nomumwe wemukaka.
- Itai hove muhomwe yemvura kwemaminitsi gumi nemashanu.
- Soak firts in salted ice water.
- Bvisa hove zvishoma nezvishoma nemuchero wemuori kana juisi.
- Shandisa gariki, anyanisi, yakakonzerwa nemafuta akanaka, kana zvimwe zvakasimba zvakanyanya muhove yehove.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 264 |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 111 mg |
| Sodium | 428 mg |
| Carbohydrates | 11 g |
| Dietary Fiber | 1 g |
| Protein | 38 g |