Tilapia ndi nsomba zoyera. Kawirikawiri timilapu ya tilapia imalemera pafupifupi ma ologalamu 4, yokhala ndi makilogalamu 109 okha ndi mapiritsi 22 a mapuloteni. Ndibwino kwambiri kuti muzindikire kulemera kwake, ndipo ndizochepa mu mercury.
Mayi Tilapia ali oonda ndipo amphika mofulumira. Njira zosavuta zokonzekera komanso nthawi yophika mwamsanga zimapangitsa kuti tizilombo ta tilapia tiziyenda bwino madzulo. Chinsinsicho sichimatenga mphindi 30, kuyamba kumaliza!
Buluu, mandimu, ndi zitsamba zimakondweretsa nsomba bwino, ndipo zimapatsa chakudya chokoma ndi mpunga wophika kapena mphika wophika. Ndimafuna kuphulika kwa Brussels kapena broccoli ndi nsomba, koma masamba kapena saladi aliwonse amadzipangira mbale yabwino. Mudzapeza malingaliro ena ophika ndi malingaliro olowa mmunsi pansi pa Chinsinsi.
Zowonjezereka Zowonjezera: Tilapia Yophika Pamodzi Ndi Mchere Wofiira Wofiira
Chimene Mufuna
- 1 mandimu pang'ono
- Supuni 4 batala, zofewa
- Supuni 1 yatsopano yophika parsley
- Supuni 3/4 mchere
- 1/8 supuni ya supuni ya tsabola watsopano wakuda
- 1/4 chikho chodulidwa masamba anyezi, ndi nsonga
- 4 tilapia, makola pafupifupi 6 aliyense, pafupifupi 1 1/2 mapaundi okwanira
Momwe Mungapangire Izo
- Kutentha uvuni ku 400 F (200 C / Gasi 6). Buluji wosakaniza 2 kapena 3-quart mbale yophika kapena pepala lophika.
- Zest mandimu ndipo finyani supuni imodzi ya madzi mu mbale yaing'ono. Onjezerani mandimu ku mandimu ndi batala wofewa, peresitiki, mchere, tsabola, ndi anyezi odulidwa.
- Ikani ma teilapia m'matope okonzeka kuphika, kupukuta kumapeto kumathera pansi pofunika kuti muzisunge yunifolomu mu makulidwe. Pangani chisakanizo cha batala pa nsomba za nsomba.
- Ikani nyembazo kwa maminiti 12 mpaka 15, kapena mpaka nsomba ikhale yosavuta.
Amapanga ma-4 ounce servings.
Malangizo ndi Kusiyanasiyana
- Nsomba ziyenera kuphikidwa kufika 145 ° F (63 ° C), kapena mpaka mnofu uli opaque ndipo umapsa mosavuta ndi mphanda.
- Ngati mugawanika fayilo yaikulu ya nsomba, yang'anani kutalika pakatikati.
- Zakudya zing'onozing'ono za kuphika ndizosavuta chifukwa zimachokera ku uvuni kupita ku gome ndipo zimapereka maonekedwe abwino.
- Tumizani anyezi wobiriwira ndikuwonjezera zitsamba ku mankhwala osakaniza a mandimu. Disi wodulidwa mwatsopano kapena thyme yatsopano ndi yabwino ndi nsomba.
- Bwezerani parsley ndi chervil, kapena gwiritsani ntchito 1/2 supuni ya supuni ya chervil youma.
- Gwiritsani ntchito zitsamba zosakaniza: supuni 1 ya katsabola watsopano wophika, supuni ya supuni 1 ya akanadulidwa mwatsopano parsley, ndi supuni 1 ya akanadulidwa mwatsopano chervil.
- Onjezerani supuni 1 ya finyo yatsopano ya adyo wothira mafuta, kapena 1/2 supuni ya supuni ya ufa wa adyo.
Mwinanso Mungakonde
- Baked Creole Tilapia ndi Sipinachi Yatsopano
- Tilapia Yophika Ndi Panko Coating
- Tilapia ndi Sauce ya Cilantro Cream
- Tilapia ndi Dill ndi Cream Cream
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1276 |
| Mafuta Onse | 49 g |
| Mafuta okhuta | 20 g |
| Mafuta Osatchulidwa | 18 g |
| Cholesterol | 599 mg |
| Sodium | 418 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 192 g |