Ena ke recipe ea tilapia e monate e tiileng ea ho khahlisa baeti ba hau. Hopola ho ja tilapia ka lehlakoreng le le leng e le hore motsoako oa ho noa oa Thai o se ke oa lahleha ka lelakabe. Sebeletsa li-fillets tse monate ka raese ka meroho e halikiloeng bakeng sa lijo tse phethahetseng.
Seo U tla se Hloka
- 4 tilapia fillets, li-ounces tse 5-6 / 140-170 g
- 5-6 cloves konofolo, minced
- 1/3 senoelo / lik'hilograma tse 80 tsa li-cilantro, tse khethiloeng ka majoe
- 1/4 senoelo / oli ea limela tsa 60 mL
- 1/4 senoelo / lero la 60 laL lime
- 1/4 senoelo / 60 mL lebese la kokonate
- 2 tablespoons / 30 mL sauce ea tlhapi
- 2 di-teaspoon / 10 mL pepere e tšoeu
- 2 di-teaspoon / 10 mL tsoekere
- 1 teaspoon / 5 mL coriander, fatše
- 1 teaspoon / 5 mL letsoai le tlokotsing
- 1/2 teaspoon / 2.5 e phofshoana e phofshoana
- 4 lime wedges
- moriri oa cilantro bakeng sa monate
Kamoo U ka e Etsang
1. Beha konofolo, 1/3 senoelo sa kilantro, oli, lero la lalaka, lebese la kokonate, tlhapi ea tlhapi, pepere e tšoeu, tsoekere, coriander fatše, letsoai la kosher, le phofo ea curry ho blender kapa lijo-ntšitsoeng. Senya metsoako e 10, ho fihlela e kopantsoe hantle.
2. Beha lihlopha ka har'a sejana se sa tebang sa khalase le litlhōrō tsa liaparo tse nang le motsoako oa marinade. Koahela ka sekoahelo sa polasetiki mme u tlohele marinate ka sehatsetsing ka metsotso e 30-45.
3. Preheat grill bakeng sa mocheso o phahameng.
Nakoana pele o kenya tilapia ka grill, grill ea oli e senya ho sebelisa lipepa tsa ho pheha ka ntle, pampiri e entsoeng ka pampiri le oli. Utloisisa thaole ea pampiri e nang le litepisi, e kene ka oli 'me u tšele ka mahlakoreng. Etsa sena ka makhetlo a 4-5 ho bopa sebaka se se nang molamu. Sena ke sa bohlokoa haholo ha ho hlajoa tlhapi ha e thibela ho tsuba le ho oela.
4. Beha litlhapi tsa tilapia ka mokotla o nang le oli e ngata ebe o pheha metsotso e 15-20, kapa ho fihlela litlhapi li fihla mocheso oa ka hare oa likhato tse 145 F. Hopola hore u se ke ua fetola li-fillets. Hang ha u phehiloe, tlosa ka hloko mocheso, u khabise ka makhasi a cilantro 'me u sebetse ka lime wedges.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 226 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 1,303 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |