Litlhapi tsena tse hlahisitsoeng ka tilapia li hlahisitse sejo se seholo, 'me li le bonolo haholo ho itokisetsa le ho pheha.
Tilapia ke litlhapi tse ratoang haholo ho pheha, 'me ho na le litsela tse ngata tsa ho li pheha . Li-fillets li tšesaane 'me li pheha ka potlako,' me tatso e bonolo. Ha re sa bua ka taba ea hore e bonolo ka tekanyetso! E kopane hantle le mefuta e mengata ea li-sauces, linoko le litlama, 'me ke tlhapi e tlaase ea mercury. Setlolo se seng le se seng ka motho e mong se lokela ho lekaneng - li-fillets tse ka bang li-ounces tse 5 ka 'ngoe.
Haeba o rata ho chesa litlhapi , bona lintlha le mefuta e fapaneng ea tataiso.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tse nang le tilapia (leqhoa, thawed)
- 1 teaspoon phofo ea konofolo
- 1/4 kopi ea botoro (e qhibilihisoa)
- 1/4 senoelo sa lero la lemone
- 1/4 senoelo sa soy sauce (sodium e tlaase)
- Hloekisa: li-paprika
Kamoo U ka e Etsang
- Beha li-tilapia tse fanang ka lijo tse sa tebang; fafatsa le phofo ea konofolo.
- Kopanya botoro, botsoako ea lero la lemone le sauce ea soya; tšela li-tilapia mme u fetohele liaparo. Emela ema metsotso e 10.
- Hlahisa broiler (500 F). Oli e le mokokotlo oa pate ea broiler ebe oe beha ka ontong ka lisenthimithara tse 4 ho tloha mohloling oa mocheso. Chesa ho fihlela pan e chesa.
- Beha litlhapi holim 'a mafura a broiler ebe o tšela ka metsotso e ka bang 5 ka lehlakoreng le leng, kapa ho fihlela litlhapi li fofa habonolo ka fereko. Fafatsa le li-paprika.
Litlhahiso le Phapang
Kenya sebaka sa phofo ea konofolo ka li-clove tse peli tse hloekileng tse khabisitsoeng ka konofolo.
Tilapia e Baked Le Lemon le Butter - Lokisetsa tilapia ka phofo ea konofolo, lero la lemone, botoro le sauce ea soya joalokaha e boletsoe ka holimo. Senosa sebone ho 425 ° F (220 ° C / Gas 7) 'me u tsamaise pampiri e' ngoe e bakang rimmed kapa pitsa e kholo ea ho baka ka foil. Etsa likopi ebe o hlophisa li-tilapia tse lokisitsoeng ka pan. Bake metsotso e 10 ho isa ho e 15, kapa ho fihlela litlhapi li fofa habonolo ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 626 |
| Total Fat | 22 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 31 mg |
| Sodium | 1,758 mg |
| Li-carbohydrate | 92 g |
| Fiber Fiber | 4 g |
| Liprotheine | 14 g |