Buyela emuva
-+ ukubhuka
I-Lemon Garlic Tilapia ne-Mixed Greens

Easy Lemon Garlic Tilapia

Camila Benitez
I-Lemon Garlic Tilapia iyisidlo senhlanzi esinempilo nesimnandi esilungele isidlo sakusihlwa saphakathi nesonto esisheshayo, esilula. Le iresiphi ihlanganisa izibopho ze-tilapia ezinongwe, ezithosiwe epanini ezinikezwa phezu kwemifino exutshwe futhi zithelwe ngesosi kagalikhi kalamula. Ngokufafazwa kwe-parsley entsha nama-flakes opelepele obomvu ochotshoziwe, lokhu kudla okulula nokwanelisayo kuzokujabulisa nakanjani.
5 kusuka kuvoti elingu-1
Phrinta Recipe Phina Recipe Engeza kuqoqo
Isikhathi sokulungiselela 15 imizuzu
Isikhathi sokupheka 5 imizuzu
Isikhathi Sonke 20 imizuzu
Course Inkambo Eyinhloko
cuisine American
Izinkonzo 5

Amathuluzi

Izithako
  

OkweDredging:

Imiyalelo
 

  • Gcoba i-tilapia ngamathawula ephepha, bese ufaka ½ ithisipuni kasawoti kanye nethisipuni elingu-½ lethisipuni likapelepele omnyama.
  • Endishini yokubhaka engajulile, hlanganisa ufulawa, i-garlic powder, usawoti kanye nopelepele. Faka i-tilapia futhi ugqoke kancane ohlangothini ngalunye; dredge, i-tilapia engxubeni kafulawa, edonsa ngokweqile.
  • Shisisa izipuni ezi-3: zamafutha omnqumo epanini elikhulu le-nonstick phezu kokushisa okuphakathi nendawo. Engeza i-tilapia bese upheka kuze kube nsundu yegolide, cishe imizuzu emi-3 ohlangothini ngalunye. Dlulisela epuletini; itende nge-foil ukuze ufudumale. Sula i-skillet. Shisisa 4 wezipuni zamafutha omnqumo epanini phezu komlilo ophakathi. Engeza u-garlic bese upheka, uvuselela, kuze kube yilapho iqala ukubola, cishe imizuzu emi-2.
  • Engeza umhluzi wenkukhu, iwayini, i-lemon zest, nejusi. Ukwandisa ukushisa kuya phezulu, ulethe ngamathumba bese upheka kuze kube yilapho uketshezi luncishiswa ngesigamu, cishe imizuzu emi-5; ukunambitha futhi ulungise inkathi ngosawoti kanye pepper. Engeza ibhotela bese uphehla kuze kube yilapho ushubile kancane, cishe umzuzu ongu-1; hlanganisa i-parsley.
  • Phakathi naleso sikhathi, phonsa imifino exutshwe namafutha we-tablespoon engu-1 asele kanye nama-sprinkle ambalwa we-pepper obomvu ochotshoziwe. Hlukanisa phakathi kwamapuleti, phezulu ngenhlanzi, bese uconsa ngesoso yepani. Khonza ngama-lemon wedges.

amanothi

Ungagcina Kanjani Futhi Ushise Kabusha
  • Ukubeka: I-Lemon Garlic Tilapia esele, yiyeke iphole ekamelweni lokushisa, bese uyidlulisela esitsheni esingangeni moya futhi uyifake efrijini izinsuku ezingu-3-4.
  • Ukuphinda uvuselele: Shisisa ihhavini lakho libe ngu-350°F (175°C). Beka i-tilapia esitsheni esiphephile kuhhavini, simboze nge-foil, bese ubhaka imizuzu engu-10-15 noma kuze kube yilapho kushisa. Ngaphandle kwalokho, ungakwazi ukushisisa kabusha i-tilapia epuleti eliphephile le-microwave imizuzu engu-1-2 noma ize ishise. Qaphela ukuthi ungayipheki kakhulu i-tilapia uma ishisa kabusha, ngoba ingaba yome futhi ibe nzima. Uma une-sauce kagalikhi kalamula esele, yigcine esitsheni esingangeni moya esiqandisini izinsuku ezingu-3-4. Ukuze uphinde ushise, fudumeza epanini phezu komlilo omncane, ugqugquzele njalo, uze ushise.
Make-Ahead
  • I-lemon garlic sauce: Ungalungisa i-sauce kagalikhi kalamula kusengaphambili futhi uyigcine esitsheni esingangenisi umoya esiqandisini kuze kube yizinsuku ezingama-3-4. Uma usulungele ukuphakelwa, shisa kabusha isoso epanini phezu komlilo omncane, ugqugquzele njalo, uze ushise.
  • Susa izibopho ze-tilapia: Ungawafaka engxubeni kafulawa kusenesikhathi futhi uwagcine esitsheni esingangeni moya esiqandisini kuze kube amahora angama-24. Uma usulungele ukupheka, susa ama-fillets esitsheni bese uqhubeka neresiphi.
  • Imifino ehlanganisiwe: Ungawalungiselela kusenesikhathi futhi uwagcine esitsheni esingangenisi umoya esiqandisini amahora angafinyelela kwangu-24. Uma usulungele ukukhonza, phonsa imifino ngamafutha omnqumo kanye nama-flakes obomvu obomvu ochotshoziwe, bese uwabeka epuletini lokukhonza noma amapuleti ngamanye.
Indlela Yokuqandisa
Akunconywa ukufriza isidlo se-Lemon Garlic Tilapia esilungiswe ngokugcwele, njengoba ukuthungwa kanye nokunambitheka kwenhlanzi kungase kube sengozini lapho incibilika futhi ishisa kabusha. Kodwa-ke, ungafriza izibopho ze-tilapia ezingaphekiwe izinyanga ezi-2-3. Ukuze wenze lokhu, bopha i-fillet ngayinye ngokuqinile ngepulasitiki noma i-aluminium foil, bese uyibeka esikhwameni esiphephile esiqandisini noma esitsheni. Lebula isitsha ngosuku bese ufriza. Ukuze uncibilikise izibopho ze-tilapia, zisuse efrijini futhi uzivumele zincibilike esiqandisini ubusuku bonke. Uma sezincibilikile, zigcobe engxubeni kafulawa bese uzipheka ngokulandela imiyalelo yeresiphi.
Amaqiniso Okudla
Easy Lemon Garlic Tilapia
Inani ngokusevisa
Ama-calories
411
Inani Lansuku zonke *
Fat
 
25
g
38
%
Amafutha Agcotshisiwe
 
4
g
25
%
Amafutha wePolyunsaturated
 
3
g
Amafutha we-Monounsaturated
 
17
g
Cholesterol
 
85
mg
28
%
Sodium
 
410
mg
18
%
potassium
 
614
mg
18
%
carbohydrate
 
7
g
2
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
amaprotheni
 
36
g
72
%
Vitamin A
 
496
IU
10
%
Vitamin C
 
5
mg
6
%
Calcium
 
36
mg
4
%
Iron
 
2
mg
11
%
* Ama-Percent Daily Values ​​asekelwe ku-2000 ikhalori yokudla.

Lonke ulwazi lokudla okunempilo lusekelwe ezibalweni zezinkampani zangaphandle futhi luwukulinganisa kuphela. Iresiphi ngayinye kanye nenani lokudla okunempilo kuzohluka kuye ngemikhiqizo oyisebenzisayo, izindlela zokulinganisa, nosayizi bezingxenye zomuzi ngamunye.

Ingabe ulithandile Iresiphi?Singakuthokozela uma ungakukala. Futhi, qiniseka ukuthi uhlola yethu Isiteshi se-Youtube ukuze uthole izindlela zokupheka ezinhle kakhulu. Sicela wabelane ngayo ezinkundleni zokuxhumana bese usimake ukuze sibone izinto ozidalile ezimnandi. Ngiyabonga!