Tilapia ke tlhapi e bonolo, e latsoang monate e ipiletsang ho bana. Bakeng sa recipe ena ea tilapia, litlhapi tsa tilapia li na le li-pan-fried, ebe li tšeloa ka sauce e monate ea lemon.
Sebeletsa tilapia ena e pentiloeng ka litapole tse nang le litapole kapa litapole tse halikiloeng le salate ea spinach .
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- Mahe a maholo a mabeli
- 1/4 senoelo se phofo se nang le morero
- 1/2 teaspoon. letsoai la kosher
- 1/2 teaspoon pepere e ncha e mongobo
- 1/2 teaspoon phofo ea konofolo
- Li-tilapia tse 4 (6)
- 1/2 senoelo sa lero la lemone se nchafalitsoeng
- 1/2 senoelo sa lero la apole
- 2 tablespoon botoro
Kamoo U ka e Etsang
- Etsa oli ea oli ea mohloaare ka skillet e kholo (14-inch) skillet holim'a mocheso o bohareng ho fihlela o bohareng.
- Hlakola mahe ka lijo tse sa tebang. Beha ka thōko.
- Hlatsoa hammoho phofo, letsoai, pepere le phofo ea konofolo. Ajoe ka har'a sepakapaka.
- Etsa sefahleho se seng le se seng sa tilapia ka har'a lehe, e leng motsoako oa phofo, o tlose ho feta.
- Beha oli ea mohloaare e tukang. Sheba ka metsotso e 5-6. Flip, ebe u tsoela pele ho pheha ho fihlela litlhapi li opa le li-flakes habonolo ka fereko.
- Tlosa litlhapi ka poleiti. Kenya lero la lemone le lero la apole ho skillet. Khothalletsa ho senya libaka tse sootho ho tloha tlaase ho pan. Kenya botoro.
- Ha botoro e qhibiliha, khutlisetsa litlhapi ho skillet. Pheha metsotso e meng e le 'ngoe ka metsotso e' meli, khaba ea spooning holim'a litlhapi ho apara.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 2248 |
| Total Fat | 240 g |
| Fat Satated | 38 g |
| Fat Unsaturated | 97 g |
| Cholesterol | 241 mg |
| Sodium | 733 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 3 g |
| Liprotheine | 10 g |