Tilapia chaizvoizvo inoita hove yakanakisa inoputa. Zvichipa zvokudya uye zvakanyatsonaka, zvinogona kushandiswa dzoga kana kuiswa kune dzimwe ndiro, zvakadai sa saladi uye dips kana kushandiswa nemakumbo ezvipembenene neinemon-garlic aioli yakanaka.
Zvamunoda
- 6 tilapia fillets
- 3 tablespoons (45 mL) mafuta emiriwo
- 2 tablespoons (30 mL) yakachena jisi remuti
- 1/2 teaspoon (2.5 mL) garlic powder
- 1 teaspoon (5 mL) kosher munyu
- 1/2 teaspoon (2.5 mL) pepper pemon
Nzira Yokuita Izvo
1. Gadzirira kusvuta kweutsi hwemaawa maviri.
2. Shamba hove uye kubvisa mapfupa ose. Sungai mafuta, jisi remumon, garlic powder, munyu, uye pepper pemononi mune mukombe muduku. Bhurai kumativi ose maviri e tilapia fillets. Isa panzvimbo yekunhuwa kwe 1 1/2 kusvika 2 maawa.
3. Pawakapedza, bvisa kubva pakupisa uye kushumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 386 |
| Total Fat | 43 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 19 g |
| Cholesterol | 0 mg |
| Sodium | 388 mg |
| Carbohydrates | 1 g |
| Dietary Fiber | 0 g |
| Protein | 0 g |