Tilapia ihove nyoro nyoro. Ivhareji inonzi tilapia fillet inorema inenge maawa mana, ine chete inenge 109 makori uye 22 gramu eprotheni. Icho chisarudzo chakanakisisa chekurema-kuziva, uye yakaderera mu mercury.
Tilapia fillets shoma uye kubika nokukurumidza. Izvo zviri nyore kugadzirisa matanho uye nguva yekucheka nokukurumidza kuita iyi tilapia recipe yakakwana yemanheru anoita basa. Iyo kamukira haina kutora maminitsi makumi matatu, kutanga kutanga!
Iyo bhotela, mandimu, nemishonga inobvisa hove zvakanaka kwazvo, uye inogadzira kudya kwakanakisisa nehari inopisa yakabikwa kana mbate yakabikwa. Ndinoda kuBrussels kunomera kana broccoli nehove, asi mimwe yemiti yemichero kana saradi yaizoita yakanaka kumativi. Iwe uchawana mamwe mazano ekubika uye kuchinja pfungwa pasi pemucheto.
Related Recipe: Tilapia Yakagadzirwa Neyakakangwa Red Pepper Mayonnaise
Zvamunoda
- 1 madiki lemon
- 4 tablespoons butter, softened
- 1 tablespoon yakasvibiswa parsley
- 3/4 teaspoon munyu
- 1/8 teaspoon itsva yakasviba pasi pepire
- 1/4 kapu yakasvibirira eiii, uye nehope
- 4 tilapia fillets, anenge 6 ounces imwe neimwe, inenge 1 1/2 pounds
Nzira Yokuita Izvo
- Pisa huni ku 400 F (200 C / Gasi 6). Butter isina kudzika 2- kusvika ku3-quart ndiro kubika kana rimmed baking sheet.
- Zest lemon uye fanyisa 1 kiyiji yejisi mubhokisi duku. Wedzera zed yemon yejisi neariti yakanyoroveswa, parsley yakagurwa, munyu, pepper, uye echando yakasvibira.
- Isai tilapia zvigadziro muzvigadzirwa zvakagadzirwa zvakagadzirwa, kupeta kunopera kunopera pasi sezvinodiwa kuti udzichengetedze yunifomu muhupamhi. Paridza bhitanidhi yakasanganiswa pamusoro pehove dzehove.
- Bika zvidzitiro zvemaminitsi anenge 12 kusvika ku15, kana kusvika iyo hove inofamba nyore nyore neforogo.
Inoita mana-ounce servings.
Mazano uye Kusiyana
- Hove inofanira kubikwa kusvika 145 ° F (63 ° C), kana kuti nyama inenge ichitsemuka uye inoputika nyore neforogo.
- Kana iwe uchifanira kupatsanidza hove huru yehove, egura iyo yakareba zvakananga pasi.
- Muduku mumwe munhu kubika ndiro yakakodzera nokuti vanobva muvheni kuenda kutafura uye vanoita mharidzo yakanaka.
- Bvisai mavarai ezvinyoro uye muwedzere imwe miriwo kune bhondi yemononi. Dill yakatsvawa kana kuti thyme itsva yakanaka nehove.
- Dzorera parsley nemucheka mutsva, kana kushandisa nezve 1/2 teaspuni ye chervil yakaomeswa.
- Shandisa mhizha yemashira: 1 teaspoon yekadha yakadyiwa yakachena, 1 teaspoon yekapu yakasvikwa parsley, uye 1 teaspoon yekapu yakagadzirwa yakachena.
- Wedzera 1 teaspoon yekunakirwa minced fresh garlic kune mukanwa wekusanganiswa, kana pamusoro pe 1/2 teaspoon yehuta yegoriki.
Iwe Unogonawo Kuda
- Baked Creole Tilapia uye Fresh Spinach
- Baked Tilapia With Panko Coating
- Tilapia neCilantro Cream Sauce
- Tilapia neDill uye Sour Cream
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1276 |
| Total Fat | 49 g |
| Saturated Fat | 20 g |
| Unsaturated Fat | 18 g |
| Cholesterol | 599 mg |
| Sodium | 418 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 2 g |
| Protein | 192 g |