Tilapia ena e monate, e monate ke ho tsuba ho lokisetsa le ho baka. Litlhapi li nka metsotso feela ho lokisa le ho pheha. Li-fillets li fanoa ka li-anyezi tse monate tse monate, lime, sauce ea cilantro. Sebeletsa tlhapi ea leqhoa le raese e chesang e phehiloeng kapa litapole tse halikiloeng kapa tse halikiloeng. Kenya meroho e chesang e le hore u fumane lijo tsa lelapa tse phethahetseng.
Ho latela American Heart Association, ho sebelisoa ha tlhapi ho na le boholo ba libuka tse bohobe, kapa li-ounces tse tharo tse phehiloeng. Ba khothalletsa hore ho be le litlhapi tse peli ka beke. Joaloka bonus e ekelitsoeng, tilapia ha e bonolo feela ebile e sebelisoa ke tekanyetso ea chelete, e tlaase ka mercury.
Li-Recipes tse Amanang
Tilapia le Dill le Cream Cour
Baked Dijon Mustard Tilapia e nang le Panko Coating e behiloeng
Seo U tla se Hloka
- 1 1/4 ho 1 1/2 lik'hilograma tsa tilapia (likoti)
- 1 tablespoon botoro (e qhibilihisoa)
- Letsoai le pepere ho latsoa
- 1 tablespoon oli ea mohloaare
- 1 clove garlic (khabeloa minced)
- Li-scallions tse 2 (eiee e tala, e tšesaane)
- 1 k'hemik'hale e boima (e boima)
- 1/4 senoelo sa cilantro (se secha, se otsoitsoeng)
- 1 tablespoon lero la lime
- 1 teaspoon zest (lime, finely grated)
- Letsoai le pepere e ntšo e ncha, ho latsoa
Kamoo U ka e Etsang
- Hala sekepe ho 375 F (190 C / Khase 5).
- Tšoaea pane ea ho baka e nang le foil; hlasetsa ka ho pheha ho sa phekolehe.
- Hlatsoa li-tilapia tse nyenyane ka botoro 'me u hlophise poto e lokisitsoeng. Fafatsa li-fillets habobebe ka letsoai le pepere.
- Boea litlhapi ka metsotso e ka bang 20, kapa ho fihlela li-tilapia li phehoa ebe li fola habonolo ka fereko.
- Ho sa le joalo, chesa oli ea mohloaare ka sekotlolo se senyenyane sa mocheso; hlahisa konofolo le onion metsotso e 1 ho ea ho e 2. Kenya kerame e boima 'me u tlise semmer. Ema ka metsotso e ka bang 3 ho isa ho e 4 ho fokotsa hanyenyane. Khothalletsa hore u se ke ua khaotsa ho khaola li-cilantro, lero la kalaka le khase, 'me letsoai le pepere ho latsoa. Ema ka metsotso e ka bang 1.
- Fula moriana holim'a litlhapi tse ling.
E sebeletsa 4.
Litlhahiso le Phapang
- Haeba u se fan of cilantro, sebelisa parsley e hloekileng e hahiloeng ka risepe.
U ka 'na ua U rata
- Tilapia e entsoeng ka oli
- Litlhapi Tsa Tilapia Tse Hlileng li Nkiloe ka Mefuta e Tšoeu ea Moriri oa Pepper Mayonnaise
- Tilapia Recipe Favorites
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 451 |
| Total Fat | 29 g |
| Fat Satated | 16 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 75 mg |
| Sodium | 185 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 11 g |
| Liprotheine | 13 g |