Tilapia NeCilantro Cream

Iyi yakaonda, tilapia inotapira inofadza kugadzirira nekubika. Ihove inotora maminitsi mashoma kugadzirisa uye kubika. Zvinyorwa izvi zvinoshandiswa nekavhenekera anonwiwa, marimu, cilantro cream sauce. Shumira hove iyo mutozi uye mupisi unopisa wakagadzirwa kana kubikwa kana mbatata yakakangwa. Wedzera miriwo yakagadzirwa nemafuta kuitira mhuri yakakwana.

Kushanda kwehove, maererano neAmerican Heart Association, inofanana nehukuru hwekachecheti, kana anenge maawa matatu akabikwa. Vanokurudzira maitiro maviri ehove pavhiki. Sezvo bhonasi yakawedzerwa, tilapia haisi yenyoro chete uye inobhadhara bhajeti, yakaderera mu mercury.

Related Recipes
Tilapia NeDill neCour Cream
Baked Dijon Mustard Tilapia Nenguva Yakaitwa Panko Coating

Zvamunoda

• 1 1/4 kusvika 1 1/2 pounds tilapia (mishonga)
• 1 tablespoon butter (yakanyungudutswa)
• Munyu uye pepper kuti toravira
• 1 tablespoon mafuta omuorivhi
• 1 clove garlic (inocheka minced)
• 2 mazhenje (magirai eiii, akachekwa)
• 1 kamu cream (yakasimba)
• 1/4 mukombe cilantro (yakachena, yakasarudzwa)
• 1 tablespoon lime juice
• 1 teaspoon zest (lime, finely grated)
• Munyu uye chitsva pasi pepuru tsvuku, kuti toravira

Nzira Yokuita Izvo

1. Pisa huni ku 375 F (190 C / Gesi 5).
2. Rongedza gango rebibi nekipi; spray nekapu yekubika spray.
3. Shandisai tilapia zvinyorwa zvishoma nezvishoma uye rongai muhari yakagadzirwa. Fukidza fillets zvishoma nemunyu uye pepper.
4. Bika hove kwemaminitsi makumi maviri, kana kusvika tilapia inoputirwa uye inoshamba nyore nyore neforogo.
5. Munguva iyi, kupisa mafuta omuorivhi muhombodo shomanana pamusoro pemhepo inopisa; sauté garlic uye anyanisi kwemaminitsi 1 kusvika ku2. Wedzera iro cream cream uye uuye kumimhanzi. Simmer kwemaminitsi anenge 3 kusvika kuchina kuti udzike zvishoma. Ita mu cilantro yakatsvawa yakasikwa, juimu jisi uye zest, uye munyu uye pepper kuti tate. Simmer kwemaminitsi gumi nemakumi.

1. Idzai muto wehusi pamusoro pehomwe yehove.

Inoshumira 4.

Mazano uye Kusiyana

• Kana iwe usati uri fan of cilantro, shandisa yakagadzirwa parsley muchepe.

Iwe Unogonawo Kuda

• Oven Fried Tilapia
• Baked Tilapia Yakabikwa Red Pepper Mayonnaise
• Tilapia Recipe Favorites

Nutritional Guidelines (pakushanda)
Calories	451
Total Fat	29 g
Saturated Fat	16 g
Unsaturated Fat	9 g
Cholesterol	75 mg
Sodium	185 mg
Carbohydrates	40 g
Dietary Fiber	11 g
Protein	13 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)