Tilapia Ndi Cilantro Cream

Tilapia yowopsya, yokoma ndi yosavuta kukonzekera ndi kuphika. Nsomba zimatenga maminiti pang'ono kuti akonze ndi kuphika. Zilondazi zimatumikiridwa ndi chokoma chobiriwira anyezi, laimu, cilantro kirimu msuzi. Kutumikira nsomba msuzi ndi mphika wotentha wophikidwa kapena kuphika kapena mbatata yokazinga. Onjezerani ndiwo zamasamba kuti mupatse chakudya chabwino cha banja.

Malingana ndi American Heart Association, nsomba yotumizira nsomba imatengera kukula kwa cheki, kapena pafupifupi ma ola 3.5. Amapereka nsomba ziwiri za nsomba pa sabata. Monga bonasi yowonjezera, tilapia sizowonongeka chabe komanso yowonetsera bajeti, ndi yotsika kwambiri mu mercury.

Maphikidwe ofanana
Tilapia Ndi Dill ndi Cream Cream
Chophika Chophika Chophimba Chophimba Chophimba Chophimba Chophimba Chophimba Chophimba Chophimba

Chimene Mufuna

• 1 1/4 mpaka 1 1/2 mapaundi tilapia (mapepala)
• Supuni 1 batala (kusungunuka)
• Mchere ndi tsabola kuti mulawe
• Supuni 1 ya mafuta a maolivi
• 1 clove adyo (finely minced)
• Mbalame zokwana 2 (anyezi wobiriwira, ochepetsedwa)
• 1 chikho cha kirimu (cholemera)
• 1/4 chikho cilantro (chatsopano, chodulidwa)
• Supuni 1 supuni ya mandimu
• Supuni ya supuni 1 (mandimu, finely grated)
• Mchere ndi tsabola wakuda wakuda pansi, kuti alawe

Momwe Mungapangire Izo

1. Kutentha uvuni ku 375 F (190 C / Gasi 5).
2. Lembani chophika chophika ndi zojambulazo; spray ndi kuphika osaphika.
3. Sambani mafuta a tilapia mopepuka ndi batala ndikukonzekera poto. Fukutsani fillets mopepuka ndi mchere ndi tsabola.
4. Lembani nsomba kwa mphindi pafupifupi 20, kapena mpaka tilapia yophika mosavuta ndi mphanda.
5. Pakalipano, kutentha mafuta a azitona mu kapu yaing'ono pamwamba pa sing'anga; Sakanizani adyo ndi anyezi kwa mphindi imodzi kapena ziwiri. Onjezerani kirimu cholemera ndikubweretsa kuimira. Imani kwa mphindi zitatu kapena 4 kuti muchepetse pang'ono. Onetsetsani mchere watsopano wodulidwa, madzi a mandimu ndi zest, ndi mchere ndi tsabola kuti mulawe. Imani kwa mphindi imodzi motalika.

1. Dulani msuzi pa nsomba iliyonse.

Amatumikira 4.

Malangizo ndi Kusiyanasiyana

• Ngati mulibe cilantro, gwiritsani ntchito parsley yowonongeka.

Mwinanso Mungakonde

• Tilapia yokazinga
• Tilapia Yophika Pamodzi Ndi Zophika Zophika Mkombola wa Red Pepper
• Tilapia Recipe Okonda

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	451
Mafuta Onse	29 g
Mafuta okhuta	16 g
Mafuta Osatchulidwa	9 g
Cholesterol	75 mg
Sodium	185 mg
Zakudya	40 g
Matenda a Zakudya	11 g
Mapuloteni	13 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)