Ho kopanya ha lime le basil ha e le hantle ho eketsa tatso ea Tilapia. Sejo sena se ka jeoa hammoho le meroho e halikiloeng kapa sliced mme e sebeletsoa ka tacos kapa ka ho feta raese.
Seo U tla se Hloka
- 4 litlhapi tsa tilapia (hoo e ka bang limilione tse 1)
- 1/4 senoelo / 60 mL
- oli ea mohloaare
- 2 tablespoons / 30 mL lero la lime
- sehlaha sa limes tse 2
- 1 tablespoon / 15 mL basil e ncha, minced
- 2 di-teaspoon / 10 mL bourbon
- 1 teaspoon / 5 mL letsoai
Kamoo U ka e Etsang
1. Kopanya oli ea mohloaare, lero la lime, lime zest, basil e ncha, bourbon, letsoai le pepere e ntšo ka sekotlolo se senyenyane. Beha litlhapi tsa tilapia ka mokotla oa polasetiki le ho tšela marinade holimo. Etsa bonnete ba hore lifahleho tsohle li apere hantle le marinade. Senya mokotlana le sehatsetsi metsotso e 30.
2. Preheat grill bakeng sa mocheso o phahameng.
3. Tlosa litlhapi ka mokotleng 'me u tšollele marinade ka sekotlolo. Tlisetsa marinade ho pheha, hang-hang fokotsa mocheso 'me u lumelle ka tlaase metsotso e 5.
Tlosa mocheso, koahela 'me u lule u futhumetse.
4. Tilapia ea grill e tlisa lihora tse ka bang 3-5 ka lehlakoreng le leng ka lebaka la mocheso o moholo. Ha tlhapi e fihla mocheso o ka hare ho likhato tse 145 tsa F. 'me o hlaha opaque ka' mala, tlosa ho tloha ka grill mme u sebetse ka likhaba tse 'maloa tsa marinade tse khabisitsoeng ka holim'a metsi.
5. Haeba o sebelisa tlhapi bakeng sa tacos. Tlohela mohato oa ho qetela 'me u silafatse tilapia le marinade e phehiloeng joalokaha e pheha. Tlosa mocheso hang ha o entse 'me o otla likotoana tse nyenyane.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 251 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 64 mg |
| Sodium | 839 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 2 g |
| Liprotheine | 24 g |