Tilapia Recipe ndi Msuzi wa Butitoni wa Lemon

Tilapia ndi nsomba yofatsa, yokoma kwambiri yomwe imakondweretsa ana. Chophimbachi cha tilapia, nsomba za tilapia ndizokazinga, kenako zimatulutsa msuzi wa mandimu.

Gwiritsani ntchito tilapia yopanda utoto ndi mbatata zowonongeka kapena mbatata yokazinga ndi sipinachi .

Chimene Mufuna

• Supuni 2 za mafuta
• Mazira aakulu 2
• 1/4 kapu ufa wokhala ndi cholinga
• 1/2 supuni ya supuni. mchere wosakaniza
• 1/2 supuni ya supuni ya tsabola wakuda wakuda
• 1/2 supuni ya supuni ya adyo ufa
• Tilapia 4 (6 ounces)
• 1/2 kapu yophika madzi a mandimu
• 1/2 chikho cha apulo
• Supuni 2 ya mafuta

Momwe Mungapangire Izo

1. Thirani mafuta a maolivi ambiri (skiritsi 14) skillet pa-medium-to-high-heat.
2. Whisk mazira osadya. Khalani pambali.
3. Whisk pamodzi ufa, mchere, tsabola ndi adyo ufa. Kufalikira muzitsulo ngakhale pa mbale.
4. Sungunulani firiji iliyonse ya tilapia mu dzira, kenaka ufa wosakaniza, kusuntha kuchoka muyeso.
5. Ikani mu mafuta azitona. Yambani mphindi zisanu ndi zisanu ndi ziwiri. Zindikirani, ndiye pitirizani kuphika mpaka nsomba ikhale yosavuta komanso ikuwoneka mosavuta ndi mphanda.

1. Chotsani nsomba ku mbale. Onjezani madzi a mandimu ndi madzi a apulo ku skillet. Onetsetsani kuti muzitsuka zitsulo zofiira kuchokera pansi pa poto. Onjezani batala.
2. Pamene batala wasungunuka, bweretsani nsomba ku skillet. Kuphika mphindi ziwiri, supuni ya spooning pa nsomba kuvala.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	2248
Mafuta Onse	240 g
Mafuta okhuta	38 g
Mafuta Osatchulidwa	97 g
Cholesterol	241 mg
Sodium	733 mg
Zakudya	23 g
Matenda a Zakudya	3 g
Mapuloteni	10 g

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