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Lemon Garlic Tilapia le Meroho e Kopantsoeng

Easy Lemon Garlic Tilapia

Camila Benitez
Lemon Garlic Tilapia ke sejo sa tlhapi se phetseng hantle le se monate se loketseng bakeng sa lijo tsa mantsiboea tse potlakileng tsa beke le beke. Kakaretso ena e na le li-fillet tsa tilapia tse halikiloeng, tse halikiloeng ka pane e halikiloeng holim'a meroho e tsoakiloeng 'me e tšetsoe ka sauce e monate ea lemon garlic. Ka ho fafatsa parsley e ncha le li-flakes tse khubelu tsa pepere, lijo tsena tse bobebe le tse khotsofatsang li tla khahlisa.
5 ho tloha likhethong tse 1
Reka Recipe Pepa Recipe Kenya ho pokello
Nako ea ho Iketsetsa 15 metsotso e
Nako ea Cook 5 metsotso e
Kakaretso ea nako 20 metsotso e
Ehlile Thuto e kholo
pheha American
Litšebeletso 5

Tools

metsoako
  

Bakeng sa ho Hlōla:

litaelo
 

  • Omisa tilapia ka lithaole tsa pampiri, ebe u noka ka ½ teaspoon letsoai le ½ teaspoon pepere e ntšo ea fatše.
  • Ka sejana se sa tebang sa ho baka, kopanya phofo, phofo ea konofolo, letsoai le pepere. Kenya tilapia 'me u apare hanyenyane lehlakoreng le leng le le leng; dredge, tilapia ka motsoako oa phofo, ho tlosa ho feteletseng.
  • Chesa likhaba tse 3: ea oli ea mohloaare ka har'a skillet e kholo e sa tsitsang holim'a mocheso o phahameng. Kenya tilapia 'me u phehe ho fihlela e le putsoa ea khauta, metsotso e ka bang 3 ka lehlakoreng le leng. Fetisetsa poleiti; tente e nang le foil ho futhumala. Hlakola skillet. Chesa likhaba tse 4 tsa oli ea mohloaare ka skillet holim'a mocheso o mofuthu. Kenya konofolo 'me u phehe, u hlohlelletsa, ho fihlela e qala ho sootho, hoo e ka bang metsotso e 2.
  • Kenya moro oa khōhō, veine, zest ea lemon le lero. Eketsa mocheso ho ea holimo, tlisa ho pheha 'me u phehe ho fihlela mokelikeli o fokotseha ka halofo, hoo e ka bang metsotso ea 5; latsoa 'me u fetole nako ka letsoai le pepere. Eketsa botoro le whisk ho fihlela e teteaneng hanyenyane, hoo e ka bang motsotso oa 1; kopanya parsley.
  • Ho sa le joalo, lahlela meroho e tsoakiloeng le oli e setseng ea 1 tablespoon le likhaba tse seng kae tsa pepere e khubelu e pshatlehileng. Arola ka har'a lipoleiti, holimo ka litlhapi, 'me u tšele pan sauce. Sebeletsa ka li-wedges tsa lemon.

Notes

Mokhoa oa ho boloka le ho futhumatsa hape
  • Ho boloka: Lemon Garlic Tilapia e setseng, e tlohele e pholile ho mocheso oa kamore, ebe o e fetisetsa ka setsing se sa keneleng moea ebe o se beha sehatsetsing matsatsi a 3-4.
  • Ho pheta-pheta: futhumatsa onto ea hau ho 350 ° F (175 ° C). Beha tilapia ka sejana se sireletsehileng sa ontong, koahela ka foil, 'me u chesoe metsotso e 10-15 kapa ho fihlela mocheso. Ntle le moo, o ka futhumatsa tilapia ka poleiti e sireletsehileng ea microwave metsotso e 1-2 kapa ho fihlela e futhumetse. Ela hloko hore u se ke ua pheha tilapia ho feta tekano ha e futhumala hape, kaha e ka fetoha e omileng le e thata. Haeba u na le lemon garlic sauce e setseng, e boloke ka har'a setshelo se se nang moea ka sehatsetsing ka matsatsi a 3-4. E le ho futhumatsa hape, e futhumale ka pitsa holim'a mocheso o tlaase, o hlohlelletsa khafetsa, ho fihlela o halefile.
Iketsetse Pele
  • Lemon garlic sauce: U ka lokisa lemon garlic sauce esale pele 'me ue boloke ka setsing se se nang moea ka sehatsetsing ho fihlela matsatsi a 3-4. Ha u se u itokiselitse ho sebeletsa, futhumatsa sauce ka pitsa holim'a mocheso o fokolang, o hlohlelletsa khafetsa, ho fihlela o chesa.
  • Hlakola li-fillets tsa tilapia: U ka li tšela ka har'a motsoako oa phofo esale pele 'me u li boloke ka har'a sets'oants'o se se nang moea sehatsetsing ho fihlela lihora tse 24. Ha u se u itokiselitse ho pheha, tlosa li-fillets ka setshelo 'me u tsoele pele ka recipe.
  • Meroho e tsoakiloeng: U ka li lokisetsa esale pele ’me ua li boloka ka har’a sejana se sa keneleng moea ka sehatsetsing ho fihlela lihora tse 24. Ha u se u itokiselitse ho sebeletsa, lahlela meroho ka oli ea mohloaare le li-flakes tse khubelu tsa pepere, ebe u li beha ka platter kapa lipoleiti tsa motho ka mong.
Mokhoa oa ho Qhamisa
Ha ho khothalletsoe ho hatsetsa sejana sa Lemon Garlic Tilapia se lokisitsoeng ka botlalo, kaha sebopeho le tatso ea tlhapi li ka senyeha ha e qhibiliha le ho futhumatsoa hape. Leha ho le joalo, o ka hatsetsa likhoele tsa tilapia tse sa phehoang bakeng sa likhoeli tse 2-3. Ho etsa sena, phuthela fillet ka 'ngoe ka thata ka polasetiki kapa foil ea aluminium, ebe u e beha ka mokotleng o sireletsehileng oa sehatsetsi kapa sets'oants'o. Ngola setshelo ka letsatsi mme u hatsele. Ho qhibiliha li-fillets tsa tilapia, li tlose ka sehatsetsing 'me u li lumelle hore li qhibilihe ka sehatsetsing bosiu bohle. Hang ha li qhibilihile, li tšele ka har'a motsoako oa phofo 'me u li phehe ho latela litaelo tsa recipe.
Linnete tsa phepo e nepahetseng
Easy Lemon Garlic Tilapia
Palo ka ho sebeletsa
Li-calories
411
% Ea letsatsi le letsatsi *
Fat
 
25
g
38
%
Fat Satated
 
4
g
25
%
Furu ea Polyunsaturated
 
3
g
Letlalo la Monounsaturated
 
17
g
Cholesterol
 
85
mg
28
%
Sodium
 
410
mg
18
%
Potassium
 
614
mg
18
%
Li-carbohydrate
 
7
g
2
%
faeba
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
36
g
72
%
vithamine A
 
496
IU
10
%
vithamine C
 
5
mg
6
%
khalsiamo
 
36
mg
4
%
tšepe
 
2
mg
11
%
* Melao ea Mahlale ea Letsatsi le Letsatsi e thehiloe ho ja lijo tsa khalori ea 2000.

Lintlha tsohle tsa phepo e nepahetseng li ipapisitse le lipalo tsa mokha oa boraro 'me ke khakanyo feela. Recipe e 'ngoe le e 'ngoe le boleng ba phepo e nepahetseng li tla fapana ho latela mefuta eo u e sebelisang, mekhoa ea ho lekanya, le boholo ba likarolo tsa lelapa ka leng.

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