Tilapia e hlile e etsa tlhapi e tsuba haholo. Kaha ho na le lijo tse nang le lijo tse ngata le tse ngata haholo, li ka sebelisoa li le mong kapa tsa kenngoa lijana tse ling, tse kang salate le li-dips kapa tse sebelisoang ka li-rounds tse nang le lemon-garlic aioli.
Seo U tla se Hloka
- 6 tilapia fillets
- 3 tablespoons (45 mL) oli ea meroho
- 2 tablespoons (30 mL) lero la lero la lemone
- 1/2 teaspoon (2.5 mL) phofo ea konofolo
- 1 teaspoon (5 mL) letsoai la kosher
- 1/2 teaspoon (2.5 mL) pepere ea lemon
Kamoo U ka e Etsang
1. Lokisetsa ho tsuba bakeng sa mosi oa lihora tse peli.
2. Hlatsoa litlhapi le tlosa masapo 'ohle. Kopanya oli, lero la lemone, phofo ea konofolo, letsoai, le pepere ea lemon ka sekotlolo se senyenyane. Senya maboteng a mabeli a li-tilapia. Kenya sebaka sa ho tsuba ka lihora tse 1 ho ea ho tse peli.
3. Ha o qetile, tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 386 |
| Total Fat | 43 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 0 mg |
| Sodium | 388 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 0 g |