Motsoako o bonolo oa litlama le mefuta ea selemo ke tilapia ena e bonolo, 'me e fumana tatso e ngata ho feta e monate oa pepere ea mayonnaise. Etsa li-mayonnaise tse monate ho kopanya kapa ho li sebeletsa ka lehlakoreng la lelapa kapa metsoalle ho li sebelisa kamoo li ratang kateng. Haeba o rata mocheso, kenyelletsa setulo sa Sriracha, pepere ea cayenne, kapa sauce e chesang ho mayonnaise.
Recipe ena ea tilapia e potlakile ebile e bonolo ho itokisetsa le ho baka ka nako e ka tlaase ho metsotso e 15. Li-seasoning le motsoako oa mayonnaise li fana ka tlhapi e bonolo e khotsofatsa tatso e kholo eo ba e hlokang.
Sebelisa pelepele e khubelu e hlahisitsoeng ka nkho kapa e be ea hau. Sheba malebela a ka tlase ho risepe bakeng sa litsela tse 'maloa tsa ho chesa pelepele ea tšepe lapeng.
Seo U tla se Hloka
- Bakeng sa Litlhapi:
- 1 teaspoon paprika
- 1/4 teaspoon onion phofo
- 1/4 teaspoon lero la konofolo
- 1/4 teaspoon thyme lekhasi le omisitsoeng
- 1/4 teaspoon letsoai
- 1/8 teaspoon fatše pepere e ntšo
- Li-tilapia tse 8 ho isa ho tse 10, e leng li-ounces tse ka bang 3 ho isa ho tse 'nè
- Lipapu tse 1 ho ea ho tse peli li qhibilihile botoro kapa botoro bo ts'oanelang ho pheha spray
- Bakeng sa Meonnaise e khubelu ea Pepper Pepper:
- 1/2 senoelo mayonnaise
- Litepisi tse tharo tse khethiloeng tse hlakiloeng pelepele (bitsa ka tlase)
- 1/2 teaspoon lero la lemone
- Etsa phofo ea garlic
- Dash phofo ea onion
- letsoai, ho latsoa
Kamoo U ka e Etsang
- Ho chesoa ho chesang ho fihlela ho 400 F. Fana ka pan ea ho baka ka foil le ho fafatsa ka ho pheha ho sa phekolehe.
- Kopanya li-paprika, 1/4 teaspoon onion phofo, 1/4 teaspoon phofo ea konofolo, 1/4 teaspoon thyme, 1/4 teaspoon letsoai le pepere.
- Lokisetsa tilapia ka lepeng la ho baka; ho khella fatše ka botorate e qhibilihantsoeng kapa ho fafatsa ka botoro e nang le botlolo bo hlahisitsoeng le ho fafatsa li-fillets ka tsela e lekanang le mokokotlo oa linoko.
- Bake metsotso e 15 ho isa ho e 20, ho fihlela ho phehoa le ho tšoasa litlhapi habonolo ka fereko.
- Khabareng, kopanya mayonnaise, pepped pepere e khubelu, lero la lero la lemone, dashes kapa onion le phofo ea konofolo ka blender (kapa sebelisa ho qoelisoa kapa ho khomarela blender). Tšoaea ho fihlela e boreleli. Kenya letsoai ho latsoa le ho sebeletsa le litlhapi.
Mokhoa oa ho rotha Bell Peppers
Mekhoa ea Broiler: E futhumatsang mocheso o phahameng ho mocheso le mohala oa ho baka ka foil. Beha pelepele kaofela holim'a pampiri ea ho baka (e mengata eo ue ratang). Hlakola pelepele ka metsotso e ka bang 7 ho ea ho e 10 ho feta mocheso oa mocheso, o fetola makhetlo a 'maloa ho ea mahlakoreng ohle. Hang-hang tlosa pelepele e entsoeng ka sekotlolo. Koahela sekotlolo ebe o tlohela pelepele e eme metsotso e ka bang 15 ho isa ho e 25, kapa ho fihlela ho pholile ho lekaneng ho sebetsana le eona, mouoane o tla lokolla matlalo. Etsa peppers ebe u sebelisa k'harape.
Gas Burner kapa Grill: Etsa sekontiri kapa grill (khase kapa mashala) holimo 'me u behe pepere ka ho toba mollong. U sebelisa li-tong, u li khutlisetse ka makhetlo a 'maloa, ho fihlela likarolo tsohle li etsoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 307 |
| Total Fat | 17 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 98 mg |
| Sodium | 296 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 34 g |