Tilapia ena e chesehile ha e ntse e halikiloe ka marinade e sa tloaelehang.
Seo U tla se Hloka
- 2 lik'hilograma / 900 g tilapia
- 1 senoelo / 240 mL oli ea limela
- 1 eiee e nyenyane, e khethiloeng
- 1 pepere ea bell, e qhibililoe
- lero la 1 lemon
- 1 tablespoon / 15 mL asene
- 2 di-teaspoon / 10 mL li-cayenne kapa li-pepere tse khubelu
- 1 teaspoon / 5 mL letsoai
Kamoo U ka e Etsang
Kopanya lisebelisoa tsohle ntle le tilapia. Kopanya hantle ho fihlela letsoai le qhibiliha. Beha tilapia ka sejaneng sa khalase 'me u koahe le marinade. Etela seaparo 'me u behele ka thōko metsotso e 20. Preheat grill. Tšela marinade ka sekotlolo mme u tlise ho pheha, fokotsa mocheso 'me u lumelle ho fofa ka tlaase ka metsotso e ka bang 3-4. Tlosa mocheso 'me u lumelle mongobo hore o pholile.
Litlhapi tsa tilapia li pata ka mocheso o molelele ka metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng kapa ho fihlela mocheso o ka hare ho litlhapi o fihla pakeng tsa 145-150 likhato tsa F.
Sebeletsa ka ho tšela mongobo o monyenyane holim'a li-tilapia fillets.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1002 |
| Total Fat | 99 g |
| Fat Satated | 18 g |
| Fat Unsaturated | 59 g |
| Cholesterol | 113 mg |
| Sodium | 1,933 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 1 g |
| Liprotheine | 24 g |