Yakaputirwa Tilapia Mafeteti Ane Lemon uye Butter

Izvi zvinoshandiswa zvakagadzirirwa tilapia zvinogadzira chikafu chekudya chakaisvonaka, uye zvinoshamisa chaizvo kugadzirira nekubika.

Tilapia ndiyo hove yakakurumbira kubika, uye kune nzira dzakawanda dzokuigadzirira . Izvo zvipfeko zvakapfa uye zvinobika nekukurumidza, uye inonaka ine unyoro. Kwete kureva chokwadi icho chiri nyore pane bhajeti! Iyo yakawirirana zvakanaka nemhando dzakasiyana dzemasukisi, zvinonhuwira, nemishonga, uye iyo inodhaka hove ye mercury. Imwe fletti pamunhu wese inofanira kunge yakakwana - mafillets akaenzana anenge 5 ounces imwe neimwe.

Kana uchida kubika hove , tarisa mazano uye kusiyana kwemashoko.

Zvamunoda

• 1 1/2 pounds tilapia (yakaoma, yakanyongedzwa)
• 1 teaspoon garlic powder
• 1/4 mukombe bhotela (yakanyungudutswa)
• 1/4 mukombe juisi
• 1/4 mukombe soy sauce (low sodium)
• Kuchengeta: paprika

Nzira Yokuita Izvo

1. Isai tilapia inounganidza mumudziyo usina kudzika; sorai negorofu mupfu.
2. Sungai bata rakasvibirira, juisi, uye soy sauce; dururira pamusoro pe tilapia uye tendeukira kujasi. Regai kumirira kwemaminitsi gumi.
3. Shandisai broiler (500 F). Oiri mucheka wepurasitiki uye unoiisa muchoto chemasentimita masere kubva kuchipisa. Pisa kusvikira pani ichipisa.
4. Itai hove pamugwagwa wewaini uye musairira kwemaminitsi mashanu kune rumwe rutivi, kana kuti kusvikira hove dzinofamba nyore nyore neforogo. Fukidza nepaprika.

Mazano uye Kusiyana

Dzorera poda yeglicisi nemabheji maviri emitsva yakatsvaga garlic cloves.

Baked Tilapia Ane Lemon uye Butter - Gadzirai tilapia pamwe nehukiki, juisi, mafuta, uye soy sauce sezvakataurwa pamusoro apa. Pisa ovhiri kusvika ku 425 ° F (220 ° C / Gari 7) uye tora pepa rakagadzirwa nemakumbo kana ganda guru rebibi rine chifukidzo. Gadzira chidimbu uye gadzirai tirapia yakagadzirirwa muhomwe. Bika kwemaminitsi 10 kusvika ku15, kana kusvika hove inobhururuka nyore nyore neforogo.

Nutritional Guidelines (pakushanda)
Calories	626
Total Fat	22 g
Saturated Fat	10 g
Unsaturated Fat	9 g
Cholesterol	31 mg
Sodium	1,758 mg
Carbohydrates	92 g
Dietary Fiber	4 g
Protein	14 g

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