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Lemon Tafarnuwa Tilapia tare da Ganyen Gauraye

Easy Lemon Tafarnuwa Tilapia

Camila Benitez
Lemon Tafarnuwa Tilapia lafiyayye ne kuma mai daɗin kifin da ya dace don cin abincin dare mai sauƙi, mai sauƙi. Wannan girke-girke yana nuna kayan yaji, soyayyen tilapia fillets wanda aka yi amfani da shi a kan gauraye da ganye da kuma yayyafa shi tare da miya mai dadi na lemun tsami. Tare da yayyafa sabo da faski da dakakken jajayen barkono, wannan abinci mai haske da gamsarwa tabbas zai faranta rai.
5 daga kuri'a 1
Print girke-girke Kayan girke-girke Toara don tattarawa
Prep Time 15 mintuna
Cook Time 5 mintuna
Yawan Lokaci 20 mintuna
Course Babban hanya
abinci American
Ayyuka 5

Kayayyakin aiki,

Sinadaran
  

Don Ƙarfafawa:

Umurnai
 

  • Ki shafa tilapia da tawul ɗin takarda, sannan ki yayyafa shi da ½ teaspoon gishiri da ½ teaspoon ƙasa barkono.
  • A cikin kwanon burodi mai zurfi, hada gari, garin tafarnuwa, gishiri, da barkono. Ƙara tilapia kuma ɗauka ɗauka da sauƙi kowane gefe; dredge, da tilapia a cikin cakuda gari, tapping kashe wuce haddi.
  • Zafa cokali 3: na man zaitun a cikin babban tukunyar da ba a daɗe ba a kan matsakaici-zafi. Ƙara tilapia kuma dafa har sai launin ruwan zinari, kimanin minti 3 a kowane gefe. Canja wuri zuwa faranti; tanti tare da tsare don dumi dumi. Goge skillet. Zafa man zaitun cokali 4 a cikin kwanon rufi akan matsakaiciyar wuta. Ƙara tafarnuwa kuma dafa, yana motsawa, har sai ya fara launin ruwan kasa, kamar minti 2.
  • Ƙara broth kaza, giya, lemun tsami, da ruwan 'ya'yan itace. Ƙara zafi zuwa sama, kawo zuwa tafasa da dafa har sai an rage ruwa da rabi, kimanin minti 5; dandana kuma daidaita kakar tare da gishiri da barkono. Ƙara man shanu da kuma motsawa har sai dan kadan ya yi kauri, kimanin minti 1; motsa a cikin faski.
  • A halin yanzu, a jefar da ganyen gauraye tare da sauran man cokali 1 da sauran yayyafawa dakakken jajayen barkono. Raba tsakanin faranti, sama da kifi, sa'annan a yayyafa da ɗan miya. Ku bauta wa tare da lemun tsami wedges.

Notes

Yadda Ake Ajiye & Sake Zafi
  • Don adanawa: Lemon Tafarnuwa Tilapia da ya rage, sai a bar shi ya huce zuwa dakin da zafin jiki, sannan a juye shi a cikin akwati marar iska sannan a ajiye shi na tsawon kwanaki 3-4.
  • Don sake yin zafi: preheta tanda zuwa 350 ° F (175 ° C). Sanya tilapia a cikin tanda mai aminci, rufe shi da tsare, kuma gasa na minti 10-15 ko har sai ya yi zafi. A madadin, zaku iya sake yin tilapia a cikin farantin mai lafiyayyen microwave na mintuna 1-2 ko har sai ya yi zafi. Yi hankali kada a dasa tilapia yayin da ake sake dumama, saboda zai iya zama bushe da tauri. Idan kina da ragowar miya na tafarnuwa na lemun tsami, ki adana shi a cikin akwati mai hana iska a cikin firiji na tsawon kwanaki 3-4. Don sake yin zafi, dumi shi a cikin wani saucepan kan zafi kadan, akai-akai yana motsawa, har sai ya yi zafi.
Make-gaba
  • Lemon tafarnuwa miya: Kuna iya shirya miya na tafarnuwa lemun tsami a gaba kuma ku adana shi a cikin akwati marar iska a cikin firiji har zuwa kwanaki 3-4. Lokacin da aka shirya don yin hidima, sake yin miya a cikin wani saucepan kan zafi kadan, akai-akai yana motsawa, har sai mai tsanani.
  • Cire fillet na tilapia: Kuna iya juyar da su a cikin cakuda gari a gaba kuma adana su a cikin akwati marar iska a cikin firiji har zuwa awanni 24. Lokacin da aka shirya don dafa, cire fillet daga akwati kuma ci gaba da girke-girke.
  • Ganyen ganye: Kuna iya shirya su a gaba kuma ku adana su a cikin akwati marar iska a cikin firiji har zuwa awanni 24. Idan ana shirin yin hidima, sai a jefa ganyen tare da man zaitun da jajayen barkono da aka niƙa, sannan a sanya su a kan faranti ko faranti ɗaya.
Yadda ake Daskare
Ba a ba da shawarar daskare cikakken shiri na Lemon Tafarnuwa Tilapia tasa ba, saboda za a iya yin lahani ga laushi da ɗanɗanon kifin akan narkewa da sake dumamawa. Koyaya, zaku iya daskare fillet ɗin tilapia da ba a dafa ba har tsawon watanni 2-3. Don yin wannan, kunsa kowane fillet tam a cikin filastik ko foil na aluminum, sa'an nan kuma sanya su a cikin jakar daskarewa ko akwati. Yi wa akwati lakabi da kwanan wata kuma daskare. Don narke fillet ɗin tilapia, cire su daga injin daskarewa kuma bar su narke a cikin firiji na dare. Da zarar sun narke, sai a juye su a cikin cakuda fulawa kuma a dafa su bisa ga umarnin girke-girke.
abinci mai gina jiki Facts
Easy Lemon Tafarnuwa Tilapia
Adadi da Bauta
Calories
411
% Aminiya *
Fat
 
25
g
38
%
Fat Fat
 
4
g
25
%
Fatun da aka yiwa fatalwa
 
3
g
Fatal da aka sani
 
17
g
cholesterol
 
85
mg
28
%
sodium
 
410
mg
18
%
potassium
 
614
mg
18
%
carbohydrates
 
7
g
2
%
fiber
 
1
g
4
%
sugar
 
1
g
1
%
Protein
 
36
g
72
%
Vitamin A
 
496
IU
10
%
Vitamin C
 
5
mg
6
%
alli
 
36
mg
4
%
Iron
 
2
mg
11
%
* Adadin Tasirin Lissafi suna dogara ne akan wani abincin kalolin 2000.

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