Bwererani
-+ ma seva
Ndimu Garlic Tilapia ndi Mixed Greens

Easy Lemon Garlic Tilapia

Camila Benitez
Lemon Garlic Tilapia ndi chakudya chathanzi komanso chokoma cha nsomba chomwe chimakhala chachangu komanso chosavuta chapakati pa sabata. Chinsinsichi chimakhala ndi zokometsera zokometsera, zokazinga za tilapia zomwe zimaperekedwa pamasamba osakanikirana ndikuwathira ndi msuzi wokoma wa mandimu. Ndikuwaza kwa parsley watsopano ndi tsabola wofiira wofiira wophwanyidwa, chakudya chopepuka komanso chokhutiritsa ndichosangalatsa.
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Sungani Chinsinsi Chinsinsi Onjezani Kumsonkhano
Nthawi Yokonzekera 15 mphindi
Nthawi Yophika 5 mphindi
Nthawi Yonse 20 mphindi
N'zoona Njira Yaikuru
kuphika American
Mapemphero 5

zida

zosakaniza
  

Kwa Kujambula:

malangizo
 

  • Yambani tilapia ndi matawulo a mapepala, kenaka yikani mchere ndi ½ supuni ya tiyi ya tsabola wakuda.
  • Mu mbale yosakaniza, phatikiza ufa, ufa wa adyo, mchere, ndi tsabola. Onjezerani tilapia ndi kuvala mopepuka mbali iliyonse; dredge, tilapia mu ufa wosakaniza, kuchotsa owonjezera.
  • Kutenthetsa supuni 3: mafuta a azitona mu skillet wamkulu wosasunthika pamwamba pa kutentha kwakukulu. Onjezerani tilapia ndikuphika mpaka golide wofiira, pafupi maminiti atatu mbali iliyonse. Kusamutsa ku mbale; hema ndi zojambulazo kuti azitentha. Chotsani skillet. Thirani supuni 3 za mafuta a azitona mu skillet pa kutentha kwapakati. Onjezani adyo ndi kuphika, oyambitsa, mpaka ayamba browning, pafupi mphindi ziwiri.
  • Onjezerani msuzi wa nkhuku, vinyo, zest ya mandimu, ndi madzi. Wonjezerani kutentha kwapamwamba, kubweretsa kwa chithupsa ndi kuphika mpaka madzi achepetsedwa ndi theka, pafupi mphindi zisanu; kulawa ndi kusintha nyengo ndi mchere ndi tsabola. Onjezerani batala ndi whisk mpaka mutakhuthala pang'ono, pafupi mphindi imodzi; kusakaniza parsley.
  • Panthawiyi, sungani masamba osakaniza ndi mafuta otsala a supuni 1 ndi zokometsera zochepa za tsabola wofiira wofiira. Gawani pakati pa mbale, pamwamba ndi nsomba, ndi kuthira msuzi wa poto. Kutumikira ndi mandimu wedges.

zolemba

Momwe Mungasungire & Kutenthetsanso
  • Kusunga: Chotsalira cha Lemon Garlic Tilapia, chisiyeni chizizizira mpaka kutentha kwa chipinda, kenako ndikusamutsira mu chidebe chopanda mpweya ndikuyika mufiriji kwa masiku 3-4.
  • Kubwerezanso: Yatsani uvuni wanu ku 350 ° F (175 ° C). Ikani tilapia mu mbale yotetezedwa mu uvuni, kuphimba ndi zojambulazo, ndi kuphika kwa mphindi 10-15 kapena mpaka kutentha. Kapenanso, mutha kutenthetsanso tilapia mu mbale yotetezedwa ndi microwave kwa mphindi 1-2 kapena mpaka kutentha. Samalani kuti musaphike tilapia pamene ikuwothanso, chifukwa imatha kuuma ndi kulimba. Ngati muli ndi msuzi wa adyo wotsalira, sungani mu chidebe chopanda mpweya mufiriji kwa masiku 3-4. Kuti mutenthenso, tenthetsani mu saucepan pa moto wochepa, oyambitsa nthawi zambiri, mpaka mutatenthedwa.
Pangani Patsogolo
  • Ndimu adyo msuzi: Mutha kukonzekera msuzi wa adyo wa mandimu pasadakhale ndikusunga mu chidebe chopanda mpweya mufiriji kwa masiku 3-4. Mukakonzeka kutumikira, tenthetsaninso msuzi mu poto pamoto wochepa, oyambitsa kawirikawiri, mpaka atenthe.
  • Chotsani minofu ya tilapia: Mutha kuziyika mu ufa wosakaniza pasadakhale ndikuzisunga mu chidebe chopanda mpweya mufiriji kwa maola 24. Mukakonzeka kuphika, chotsani ma fillets mu chidebe ndikupitiriza Chinsinsi.
  • Zosakaniza zobiriwira: Mutha kuzikonzekeretsa pasadakhale ndikuzisunga m’chidebe chosatsekera mpweya mufiriji kwa maola 24. Mukakonzeka kutumikira, perekani masamba ndi mafuta a azitona ndi tsabola wofiira wofiira, kenaka muwaike pa mbale yotumikira kapena mbale imodzi.
Momwe Mungazimitsire
Sizovomerezeka kuti muyimitse mbale ya Lemon Garlic Tilapia yokonzedwa bwino, chifukwa mawonekedwe ndi kakomedwe ka nsomba zitha kusokonezedwa ikasungunuka ndikutenthedwanso. Komabe, mutha kuzizira fillet za tilapia zosaphika kwa miyezi 2-3. Kuti muchite izi, kulungani fillet iliyonse mwamphamvu mu pulasitiki kapena zojambulazo za aluminiyamu, kenaka muziyika mu thumba lotetezedwa mufiriji kapena chidebe. Lembani chidebecho ndi deti ndikuundana. Kuti musungunuke mapepala a tilapia, achotseni mufiriji ndikusiya kuti asungunuke mufiriji usiku wonse. Kamodzi kusungunuka, dredge iwo mu ufa osakaniza ndi kuphika iwo molingana ndi malangizo Chinsinsi.
Zoona za Zakudya Zabwino
Easy Lemon Garlic Tilapia
Ndalama Pogwiritsa Ntchito
Malori
411
% Tsiku Lililonse *
mafuta
 
25
g
38
%
Mafuta okhuta
 
4
g
25
%
Mafuta a Polyunsaturated
 
3
g
Mafuta a Monounsaturated
 
17
g
Cholesterol
 
85
mg
28
%
Sodium
 
410
mg
18
%
Potaziyamu
 
614
mg
18
%
Zakudya
 
7
g
2
%
CHIKWANGWANI
 
1
g
4
%
shuga
 
1
g
1
%
mapuloteni
 
36
g
72
%
vitamini A
 
496
IU
10
%
vitamini C
 
5
mg
6
%
kashiamu
 
36
mg
4
%
Iron
 
2
mg
11
%
* Miyezo ya Malamulo a Tsiku ndi Tsiku amachokera ku zakudya za 2000 calorie.

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