Rov qab
-+ cov kev pab
Lemon Qej Tilapia nrog Mixed Greens

Easy Lemon Qej Tilapia

Camila Benitez: koj puas xav tau ntau tus thwjtim?
Lemon Garlic Tilapia yog cov ntses noj qab nyob zoo thiab qab qab zoo meej rau kev noj hmo sai thiab yooj yim. Daim ntawv qhia no muaj cov seasoned, pan-fried tilapia fillets tau txais kev sib xyaw ntawm cov zaub ntsuab thiab drizzled nrog ib tug flavorful txiv qaub qej sauce. Nrog ib tug sprinkle ntawm tshiab parsley thiab crushed liab kua txob flakes, no lub teeb thiab txaus siab noj mov yog paub tseeb tias thov.
5 los ntawm 1 pov ntawv tawm suab
Sau daim ntawv qhia Tus Daim Ntawv Qhia Pin Ntxiv rau Sau
Npaj sijhawm 15 feeb
Noj Lub Sij Hawm 5 feeb
Tag Nrho Sijhawm 20 feeb
Chav Kawm Chav Kawm Tseem Ceeb
cuisine American
Kev Pabcuam 5

cuab yeej

Cov khoom xyaw
  

Rau Dredging:

Cov lus qhia
 

  • Pat lub tilapia qhuav nrog ntawv phuam, ces caij nrog ½ teaspoon ntsev thiab ib ½ teaspoon hauv av kua txob dub.
  • Nyob rau hauv ib lub tais ntiav ntiav, muab cov hmoov nplej, qej hmoov, ntsev, thiab kua txob. Ntxiv cov tilapia thiab maj mam co txhua sab; dredge, lub tilapia nyob rau hauv hmoov sib tov, tapping tawm tshaj.
  • Tshav kub 3 tablespoons: ntawm txiv roj roj nyob rau hauv ib tug loj nonstick skillet tshaj nruab nrab-siab kub. Ntxiv cov tilapia thiab ua noj kom txog thaum Golden xim av, txog 3 feeb ntawm ib sab. Hloov mus rau ib lub phaj; tsev pheebsuab nrog ntawv ci kom sov. Tshem tawm lub skillet. Thaum tshav kub kub 4 tablespoons txiv roj roj nyob rau hauv lub skillet tshaj medium tshav kub. Ntxiv qej thiab ua noj, nplawm, kom txog thaum nws pib browning, li 2 feeb.
  • Ntxiv cov nqaij qaib broth, wine, txiv qaub zest, thiab kua txiv hmab txiv ntoo. Ua kom lub cua sov kom siab, coj mus rau boil thiab ua noj kom txog thaum cov kua txo qis ib nrab, txog 5 feeb; saj thiab kho lub caij nrog ntsev thiab kua txob. Ntxiv butter thiab whisk kom txog thaum me ntsis thickened, txog 1 feeb; do nyob rau hauv parsley.
  • Lub caij no, pov cov zaub ntsuab nrog rau 1 tablespoon roj ntxiv thiab ob peb sprinkles ntawm crushed liab kua txob flakes. Faib cov phaj, sab saum toj nrog cov ntses, thiab drizzle nrog qee lub lauj kaub sauce. Pab nrog txiv qaub wedges.

Sau ntawv

Yuav khaws & Rov Ua Li Cas
  • Yuav khaws: Ntxiv cov Lemon Qej Tilapia, cia nws txias rau chav sov, ces muab tso rau hauv ib lub thawv airtight thiab refrigerate rau 3-4 hnub.
  • Yuav kom reheat: preheat koj qhov cub kom 350 ° F (175 ° C). Muab cov tilapia tso rau hauv ib lub tais uas muaj kev nyab xeeb, npog nrog ntawv ci, thiab ci rau 10-15 feeb lossis kom txog thaum rhuab. Xwb, koj tuaj yeem rov ua kom cov tilapia nyob rau hauv lub microwave-zoo phaj rau 1-2 feeb los yog kom txog thaum rhuab. Ceev faj tsis txhob overcook lub tilapia thaum rov ua kom sov, vim nws tuaj yeem qhuav thiab tawv. Yog tias koj muaj cov kua qaub qaub qaub, khaws cia rau hauv lub thawv airtight hauv lub tub yees rau 3-4 hnub. Yuav kom reheat, sov nws nyob rau hauv ib saucepan tshaj tsawg tshav kub, nquag stirring, kom txog thaum rhuab los ntawm.
Ua-ua ntej
  • Lemon qej sauce: Koj tuaj yeem npaj cov txiv qaub qej sauce ua ntej thiab khaws cia rau hauv lub thawv airtight hauv lub tub yees txog li 3-4 hnub. Thaum npaj txhij mus ua hauj lwm, reheat cov ntses nyob rau hauv ib saucepan tshaj tsawg tshav kub, nquag stirring, kom txog thaum rhuab.
  • Dredge cov tilapia fillets: Koj tuaj yeem rub lawv rau hauv cov hmoov sib tov ua ntej thiab khaws cia rau hauv lub thawv airtight hauv lub tub yees ntev txog 24 teev. Thaum npaj txhij ua noj, tshem tawm cov fillets los ntawm lub thawv thiab txuas ntxiv daim ntawv qhia.
  • Sib tov zaub ntsuab: Koj tuaj yeem npaj lawv ua ntej thiab khaws cia rau hauv lub thawv airtight hauv lub tub yees ntev txog 24 teev. Thaum npaj txhij mus ua hauj lwm, pov cov zaub ntsuab nrog cov txiv roj roj thiab cov kua txob liab kua txob, ces muab tso rau hauv ib lub phaj los yog ib lub phaj.
Yuav ua li cas khov
Nws tsis pom zoo kom khov tag nrho cov txiv qaub Qej Tilapia phaj, vim qhov kev ntxhib los mos thiab tsw ntawm cov ntses yuav raug cuam tshuam thaum thawing thiab rov ua kom sov. Txawm li cas los xij, koj tuaj yeem khov cov tilapia fillets rau 2-3 lub hlis. Ua li no, qhwv txhua fillet kom nruj rau hauv cov yas los yog txhuas ntawv ci, ces muab tso rau hauv lub freezer-zoo hnab los yog thawv. Sau lub thawv nrog hnub thiab khov. Txhawm rau thaw tilapia fillets, tshem tawm ntawm lub freezer thiab cia lawv thaw nyob rau hauv lub tub yees thaum hmo ntuj. Thaum melted, dredge lawv nyob rau hauv hmoov sib tov thiab ua noj lawv raws li cov lus qhia ntawm daim ntawv qhia.
Khoom noj khoom haus tseeb
Easy Lemon Qej Tilapia
Nqi ib qho kev pab
Calories
411
% Txhua Hnub Txiav *
Rog
 
25
g
38
%
Hlob roj
 
4
g
25
%
Polyunsaturated roj
 
3
g
Monounsaturated Rog
 
17
g
Cholesterol
 
85
mg
28
%
sodium
 
410
mg
18
%
Poov tshuaj
 
614
mg
18
%
carbohydrates
 
7
g
2
%
Fiber
 
1
g
4
%
Qab Zib
 
1
g
1
%
protein
 
36
g
72
%
vitamin A
 
496
IU
10
%
vitamin C
 
5
mg
6
%
calcium
 
36
mg
4
%
Hlau
 
2
mg
11
%
* Feem pua ​​ntawm cov nqi txhua hnub yog raws li 2000 calorie noj haus.

Tag nrho cov ntaub ntawv khoom noj khoom haus yog raws li kev suav cov neeg thib peb thiab tsuas yog kev kwv yees xwb. Txhua daim ntawv qhia thiab cov khoom noj muaj txiaj ntsig yuav txawv nyob ntawm cov hom uas koj siv, ntsuas txoj hauv kev, thiab qhov ntau thiab tsawg ntawm ib tsev neeg.

Koj puas nyiam daim ntawv qhia?Peb yuav txaus siab rau nws yog tias koj tuaj yeem ntsuas nws. Tsis tas li, nco ntsoov xyuas peb youtube Channel rau ntau yam zaub mov txawv. Thov muab tso rau hauv social media thiab tag rau peb kom peb pom koj cov khoom qab zib. Ua tsaug!