Tilapia kwenikweni amapanga nsomba yabwino kwambiri yosuta. Popeza kuti ndi nyama yambiri komanso yodalirika, ingatumikire yokha kapena yophatikizidwa ndi mbale zina, monga saladi ndi ma dips kapena zimagwiritsidwa ntchito ndi mavitamini abwino a mandimu.
Chimene Mufuna
- 6 tilapia fillets
- Supuni 3 (45 mL) mafuta a masamba
- Supuni 2 (30 mL) madzi abwino a mandimu
- 1/2 supuni ya tiyi (2.5 mL) ufa wa adyo
- Supuni 1 (5 mL) mchere wosakaniza
- 1/2 supuni ya tiyi (2.5 mL) tsabola wa mandimu
Momwe Mungapangire Izo
1. Konzani kusuta fodya kwa maola awiri.
2. Sambani nsomba ndikuchotsa mafupa onse. Sakanizani mafuta, mandimu, ufa wa adyo, mchere, ndi tsabola wa mandimu mu mbale yaing'ono. Sungani kumbali zonse ziwiri za tilapia. Ikani kusuta kwa 1 1/2 mpaka 2 hours.
3. Pamaliza, chotsani kutentha ndikutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 386 |
| Mafuta Onse | 43 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 19 g |
| Cholesterol | 0 mg |
| Sodium | 388 mg |
| Zakudya | 1 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 0 g |