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I-Lemon Garlic Tilapia kunye neMixed Greens

Easy Lemon Garlic Tilapia

Camila Benitez
I-Lemon Garlic Tilapia sisidlo sentlanzi esisempilweni kwaye esimnandi esifanelekileyo kwisidlo sangokuhlwa esikhawulezayo, esilula phakathi evekini. Le resiphi iquka i-pan-fried tilapia fillets ezinikwe phezu kwemifuno exutywe kwaye igalelwe isosi yegalikhi yelamuni enencasa. Ngokufafaza i-parsley entsha kunye ne-pepper flakes ebomvu echotshoziweyo, esi sidlo esilula kunye nesanelisayo siyakukholisa.
5 ukusuka kwivoti enye
Phrinta Recipe Iphina Recipe Yongeza kwiQokelelo
Isikhathi sokuPhatha 15 imizuzu
Isikhathi sokupheka 5 imizuzu
Ixesha elipheleleyo 20 imizuzu
Ikhosi Owona nobangela
ukupheka American
IiNkonzo 5

izixhobo

Izithako
  

  • 5 (i-5ounce) iifayili ze-tilapia
  • ½ isipuni ityuwa
  • ½ umnyama omnyama
  • 2 isipuni iifompe ezibomvu
  • ½ ikomityi ioli yeoli yomnquma , yahlulwe
  • 1 Isipuni ibhotela
  • 3 i clove igalikhi , yasikwa kancinci
  • ¾ ikomityi Knorr umhluzi wenkukhu ophantsi-sodium
  • ½ ikomityi isiselo somdiliya esomile esimhlophe
  • I-zest egayiweyo kunye nejusi ye-1 lemon
  • ¼ ikomityi iparsley entsha egayiweyo

Ukwenzela ukuRhoxisa:

imiyalelo
 

  • Yomisa itilapia ngeetawuli zephepha, uze ugaye nge-½ itispuni yetyuwa kunye ne-½ itispuni yepepile emnyama egayiweyo.
  • Kwisitya sokubhaka esingenzulu, hlanganisa umgubo, i-garlic powder, ityuwa kunye nepepper. Yongeza i-tilapia kwaye ugqoke kancinci kwicala ngalinye; dredge, i-tilapia kumxube womgubo, ukucofa okungaphezulu.
  • Fudumeza iicephe ezi-3: ze-oyile ye-olive kwi-skillet enkulu ye-nonstick phezu kobushushu obuphakathi. Yongeza i-tilapia kwaye upheke de kube nsundu yegolide, malunga nemizuzu emi-3 kwicala ngalinye. Ukutshintshela kwipleyiti; intente ngefoyile ukuze ufudumale. Sula i-skillet. Fudumeza i-4 tablespoons yeoli ye-olive kwi-skillet phezu kobushushu obuphakathi. Yongeza igalikhi kwaye upheke, uvuselele, ide iqale ukubola, malunga nemizuzu emi-2.
  • Yongeza umhluzi wenkukhu, iwayini, i-lemon zest, kunye nejusi. Ukwandisa ukushisa phezulu, ukuzisa kwi-thumba kwaye upheke kuze kube yilapho i-liquid iyancipha ngesiqingatha, malunga nemizuzu emi-5; incasa kwaye ulungise ixesha ngetyuwa kunye nepepile. Yongeza ibhotela kunye ne-whisk de ibe yincinci, malunga ne-1 ngomzuzu; gxuma kwiparsley.
  • Okwangoku, phonsa imifuno edibeneyo kunye ne-oyile ye-tablespoon eseleyo ye-1 kunye neefafaza ezimbalwa ze-pepper ebomvu echotshoziweyo. Yahlula phakathi kweepleyiti, phezulu ngentlanzi, kwaye utshize nge-pan sauce. Khonza nge-lemon wedges.

amaNqaku

Ugcinwa njani kwaye Ufudumeze kwakhona
  • Ukugcina: iLemon Garlic Tilapia eseleyo, yiyeke iphole kwiqondo lobushushu begumbi, emva koko uyidlulisele kwisingxobo esingangeni moya kwaye uyifake efrijini kangangeentsuku ezi-3-4.
  • Ukuphinda uqhubeke: fudumeza i-oven yakho ibe ngama-350°F (175°C). Beka i-tilapia kwisitya esikhuselekileyo se-oven, gubungela nge-foil, kwaye ubhake imizuzu eyi-10-15 okanye ude ushushu. Ngaphandle koko, unokuphinda ufudumeze i-tilapia kwi-microwave-ekhuselekileyo iplate kwi-1-2 imizuzu okanye ide ishushu. Qaphela ukuba ungayivuthi kakhulu i-tilapia xa ifudumala kwakhona, njengoko inokoma kwaye yomelele. Ukuba ushiye i-lemon garlic sauce, yigcine kwisingxobo esingangeni moya efrijini iintsuku ezi-3-4. Ukufudumeza kwakhona, yifudumeze ngepani phezu kobushushu obuphantsi, uvuselela rhoqo, de ubushushu.
Yenza-Phambili
  • Isosi yegalikhi yelamuni: Unokwenza i-sauce yegalikhi ye-lemon kwangaphambili kwaye uyigcine kwisitya esingenawo umoya kwifriji ukuya kwii-3-4 iintsuku. Xa ulungele ukukhonza, phinda ufudumeze i-sauce kwipani phezu kobushushu obuphantsi, uvuselela rhoqo, de kube shushu.
  • Gcoba iifayili ze-tilapia: Unokuzigalela kumxube womgubo kwangaphambili kwaye uzigcine kwisingxobo esingangeni moya kwifriji ukuya kuthi ga kwiiyure ezingama-24. Xa ulungele ukupheka, susa iifayili kwisitya kwaye uqhubeke neresiphi.
  • Uhlaza oluxubileyo: Unokuzilungiselela kwangaphambili kwaye uzigcine kwisingxobo esingangeni moya kwisikhenkcisi ukuya kutsho kwiiyure ezingama-24. Xa ulungele ukukhonza, uphonsa imifuno ngeoli yeoli kunye ne-pepper flakes ebomvu echotshoziweyo, uze uyibeke kwisitya sokukhonza okanye iiplate zomntu ngamnye.
Indlela yokuQinisa
Akukhuthazwa ukukhenkceza isitya se-Lemon Garlic Tilapia esilungiswe ngokupheleleyo, njengoko ukuthungwa kunye nencasa yentlanzi inokuphazamiseka xa inyibilika kwaye ifudumala. Nangona kunjalo, unokukhenkceza iifayili ze-tilapia ezingaphekwanga kwiinyanga ezi-2-3. Ukwenza oku, bhinqa i-fillet nganye ngokuqinileyo kwiplastiki okanye kwi-aluminium foil, uze uyibeke kwisikhwama esikhuselekileyo sefriji okanye kwisitya. Faka ileyibhile kwisikhongozeli esinomhla kunye nomkhenkce. Ukuze udibanise iifayili ze-tilapia, zisuse kwifriji kwaye uzivumele ukuba zincibilike efrijini ubusuku bonke. Emva kokuba inyibilikile, yikhuphe kumxube womgubo kwaye uyipheke ngokwemiyalelo yeresiphi.
Iinkcukacha zokutya
Easy Lemon Garlic Tilapia
Inani ngokuSebenza
Calories
411
% Daily Value *
amafutha
 
25
g
38
%
Amafutha odibileyo
 
4
g
25
%
Amafutha ePolyunsaturated
 
3
g
Amanqatha eMonounsaturated
 
17
g
Cholesterol
 
85
mg
28
%
Sodium
 
410
mg
18
%
Potassium
 
614
mg
18
%
I-carbohydrate
 
7
g
2
%
ifayibha
 
1
g
4
%
iswekile
 
1
g
1
%
protein
 
36
g
72
%
IVithamini A
 
496
IU
10
%
Vitamin C
 
5
mg
6
%
ikhalsiyam
 
36
mg
4
%
intsimbi
 
2
mg
11
%
* Imilinganiselo yemihla ngemihla isekelwe kwi-2000 ikhalori yokutya.

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