Nyore Lemon Garlic Tilapia
Lemon Garlic Tilapia chikafu chine hutano uye chinonaka chehove chakakwana kwekukurumidza, kuri nyore kwesvondo remanheru. Iyi kamukira inosanganisira yakarungwa, pan-fried tilapia fillets inoshandiswa pamusoro pemiti yakavhenganiswa uye yakanyungudutswa neinonaka inonaka garlic sauce. Nekusaswa kweparsley itsva uye yakapwanyika tsvuku tsvuku tsvuku, chikafu ichi chakareruka uye chinogutsa chine chokwadi chekufadza.
Ingredients
- 5 (5ounce) tilapia fillets
- ½ teaspoon kosher munyu
- ½ pasi pasi peputi
- 2 teaspoon red pepper flakes
- ½ mukombe mhandara yepamusoro yemafuta , yakakamurwa
- 1 Tapepoon mafuta
- 3 clove hadiyo , yakatetepa
- ¾ mukombe Knorr yakaderera-sodium huku muto
- ½ mukombe akachena waini yakaisvonaka
- Grated zest uye juice ye 1 lemon
- ¼ mukombe yakatemwa yakachena parsley
Nokuda kweKubvisa:
- ¼ mukombe furawa yechinangwa chose
- . teaspoon garlic powder
- . teaspoon pasi pasi peputi
- . teaspoon kosher munyu
Instructions
- Gadzirisa tilapia nematauro emapepa, wozoisa ½ teaspoon munyu ne½ teaspoon yeblack pepper.
- Mundiro isina kudzika yekubikira, sanganisa upfu, Garlic poda, munyu, uye mhiripiri. Wedzera tilapia uye zvishoma kupfeka rutivi rumwe; dredge, iyo tilapia mumusanganiswa weupfu, kubvisa iyo yakawandisa.
- Pisa 3 tablespoons: yemafuta emuorivhi muhombe isina tsvimbo pamusoro pekupisa kwepakati. Wedzera tilapia uye gadzira kusvikira ndarama yakatsvuka, anenge maminitsi matatu padivi. Kuendesa kune ndiro; tende nefoiri kuti udziyirwe. Bvisa skillet. Pisa 3 tablespoons mafuta omuorivhi mu skillet pamusoro pekupisa kwepakati. Wedzera garlic uye gadzira, uchikurudzira, kusvikira yatanga kupenya, anenge maminitsi maviri.
- Wedzera muto wehuku, waini, zest lemon, uye juice. Wedzera kupisa kusvika kumusoro, kuunza kumota uye kubika kusvikira mvura yakaderera nehafu, anenge maminitsi mashanu; kuravira uye gadzirisa mwaka nemunyu uye pepper. Wedzera bhotela uye whisk kusvikira zvishoma yakakora, inenge 5 miniti; wedzera parsley.
- Zvichakadaro, kanda magidhi akavhenganiswa neakasara 1 tablespoon mafuta uye mashoma anosasa akapwanyika red pepper flakes. Kamurana pakati pemandiro, pamusoro nehove, uye udire imwe pani muto. Shumira ne lemon wedges.
Notes
Kuchengeta & Kupisazve
- Kuchengeta: yasara Lemon Garlic Tilapia, ita kuti itonhore kusvika kune tembiricha yekamuri, wozoiendesa mumudziyo usina mhepo woiisa mufiriji kwemazuva 3-4.
- Kudzokorora: preheat oven yako kusvika 350°F (175°C). Isa tilapia mundiro-yakachengeteka muvheni, vhara nefoil, uye gadzira 10-15 maminetsi kana kusvika kupisa. Neimwe nzira, unogona kupisa tilapia mune microwave-yakachengeteka ndiro kwemaminetsi 1-2 kana kusvika yapisa. Chenjerera kuti urege kupfuudza tilapia paunenge uchidziya zvakare, sezvo inogona kuoma uye yakaoma. Kana uine yakasara lemon garlic sauce, ichengetedze mumudziyo usina mhepo mufiriji kwemazuva 3-4. Kuti udziye zvakare, dziidze mupoto pamoto muduku, uchigara uchikurudzira, kusvikira wapisa.
- Lemon garlic sauce: Iwe unogona kugadzirira lemon garlic sauce mberi uye uichengete mumudziyo usina mhepo mufiriji kwemazuva 3-4. Kana wagadzirira kushumira, dzorerazve muto mupoto pamoto muduku, uchigara uchikurudzira, kusvikira wapisa.
- Bvisa tilapia fillets: Iwe unogona kuzvidonhedza mumusanganiswa wehupfu pamberi uye wozvichengeta mumudziyo usina mhepo mufiriji kweanosvika maawa makumi maviri nemana. Kana wakagadzirira kubika, bvisa mafillet kubva mumudziyo uye uenderere mberi nekamukira.
- Mixed greens: Unogona kuzvigadzirira pachine nguva uye wozvichengeta mumudziyo usingapindi mhepo mufiriji kwemaawa anosvika makumi maviri nemana. Kana wakagadzirira kushumira, kanda magidhi nemafuta emuorivhi uye wakapwanyika tsvuku tsvuku tsvuku, wozoisa pandiro yekushumira kana mahwendefa ega.
Nutrition Facts
Nyore Lemon Garlic Tilapia
Mari paKushumira
Calories
411
% Daily Value *
mafuta
25
g
38
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
17
g
Cholesterol
85
mg
28
%
Sodium
410
mg
18
%
Potassium
614
mg
18
%
Carbohydrate
7
g
2
%
faibha
1
g
4
%
shuga
1
g
1
%
Protein
36
g
72
%
vhitamini A
496
IU
10
%
vhitamini C
5
mg
6
%
karusiyamu
36
mg
4
%
simbi
2
mg
11
%
* Zvikamu zveMitemo Zuva Nezuva zvakagadzirirwa pane 2000 calorie kudya.
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