Izvi zvakagadzirwa tilapia recipe inoita kudya kwakakosha uye kunonaka, uye inogadzirisa zvinoshamisa uye nyore nyore. Tilapia anobika nokukurumidza nokuti zvinyorwa zvacho zvakanyanyisa. Ihove nyoro tsvuku, saka inotora ruvara rwayo kubva kumucheka, muto, kana kunakidza. Iyi shanduro inobatanidza bhuti itsva yebbutory yakagadzika nechinguva chiduku chebasil. Inzwa wakasununguka kukanda mapepa mashomanana eParmesan cheese nechingwa chekudya chekudya. Kana, kana iwe uchida kuchenesa, bvisa bhora kusvika 2 mashupuni.
Nezvokudya zvepakati, sarudza mbatata yakakangwa kana yakabikwa kana mupunga. Mbeu dzegorosi kana broccoli dzakasarudzwa zvakanaka pamucheka wavo wakajeka kana kushumira hove dzine karoti kana mapeas.
Zvamunoda
- 4 tilapia fillets (anenge 1 kusvika 1 1/2 pounds)
- Munyu uye pepper kuti toravira
- 1 kapu chingwa chingwa
- 3 tablespoons bata (yakanyungudutswa)
- 1/2 teaspoon basil (mashizha akaomeswa)
Nzira Yokuita Izvo
- Ikoji inopisa kusvika ku 400 F.
- Bumbire huru, isina kudzika kubika ndiro.
- Rongai tilapia zvidzoro pamagetsi akabikwa akagadzirwa uye musasa nomunyu uye pepper. Sungai bhotela neyo nguva yakasara yekusvitsa uye musimire nechingwa . Fukisa zvimedu pamusoro peti tilapia fillets.
- Bika hove dzinosungirirwa kwemaminitsi 12 kusvika ku15, kana kuti kusvikira hove inogadzirwa. Kuti uite ruvara rwechigunzva, giraira kwemaminitsi anenge 1, kana kuti kusvikira mashizha asina kuchena.
- Iko fsh ichada nyore nyore neforogo kana yaitwa. Iko kusingasviki yakadzikama yakachengetedzwa kwehove ndeye 145
- Uchishandisa spatula, nyatsoendesa tilapia zvigadziro kune mahwendefa kana kuti ndiro yakashanda.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 372 |
| Total Fat | 13 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 125 mg |
| Sodium | 413 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 1 g |
| Protein | 42 g |