Tlhahiso ena e potlakileng le e fokolang ea Lemon Garlic Tilapia e fetotsoe ho tloha ho e 'ngoe ke Club ea Sam. Ho nka metsotso e leshome ho itokisetsa 'me ha e ntse e baka metsotso e 8, lijo tsohle li tla hammoho, ho etsa nako eohle ea kichine hoo e ka bang halofo ea hora. Tilapia, e tsoaletsoeng Afrika, hona joale e lengoa ka khoebo ho pota lefatše, e etsa hore e be theko e tlaase haholo, le tlhapi ea boraro e tloaelehileng ka ho fetisisa e lengoang. Nama e tlaase e mafura e tsitsitse, e tšoeu, e monate ebile e le e ntle, 'me e loketse ho baka, ho salisa, ho chesa le setofo-ho hlajoa holimo, empa ha ho joalo haholo ka li-grills tsa ka ntle.
Seo U tla se Hloka
- 1 teaspoon lemon pepere ka nako e telele
- 1/2 teaspoon e chesang kapa e monate paprika ea Hungarian
- 1/2 teaspoon letsoai
- 1 teaspoon granulated garlic
- 1 teaspoon e nyenyane eiee
- 1/2 teaspoon e omisitsoeng dill mane kapa basil
- 2 tablespoons oli ea canola
- 4 (o-ounce) litlhapi tsa tilapia, tse hlatsoitsoeng le tse patetsoeng li omme
- 1 1/2 tablespoons
- lero la lemone
Kamoo U ka e Etsang
- Ovine ea metsi a chesang ho ea ho likhato tse 400. Ka sekotlolo se senyenyane, kopanya pepere ea lemon, oli ea paprika, letsoai, konofolo, onion, dill mane kapa basil le oli, e hlohlelletsang ho fihlela mefuta ea pata.
- Mokelikeli oa lero la lemone ka mahlakore ka bobeli a tilapia. Hlakola likhahla likarolong tse peli tsa tilapia. Beha tilapia ka letlapa la cookie e entsoeng ka letlalo 'me u chese metsotso e 7 ho isa ho e 8 kapa ho fihlela u pheha.
Mohloli: O nkiloe khabisong ea Club ea Sam.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 220 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 68 mg |
| Sodium | 119 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 1 g |
| Liprotheine | 23 g |