Wannan Tilapia yana da zafi yayin da aka kwashe shi a cikin wani marinade.
Abin da Kayi Bukatar
- 2 fam / 900 g tilapia fillets
- 1 kofin / 240 mL man fetur
- 1 kananan albasa, yankakken
- 1 barkono barkono, yankakken
- ruwan 'ya'yan itace 1 lemun tsami
- 1 tablespoon / 15 ml vinegar
- 2 teaspoons / 10 mL cayenne ko flappers barkono
- 1 teaspoon / 5 ml gishiri
Yadda za a yi shi
Hada dukkanin sinadirai sai dai tilapia. Mix da kyau har sai an narkar da gishiri. Sanya tilapia a cikin gilashin gilashi kuma ya rufe da marinade. Juya zuwa gashi kuma ajiye shi na minti 20. Gurasar da za a yi amfani da shi. Zuba ruwa a cikin wani saucepan kuma kawo wa tafasa, rage zafi kuma bari simmer a kan low na kimanin 3-4 minti. Cire daga zafin rana kuma bari miya sanyi.
Gishiri na tilapia yana dauke da matsanancin zafi na kimanin 4 zuwa 5 da minti daya ko har sai yawan zafin jiki na ciki a wani ɓangaren ƙuƙuwa na kifi ya kai tsakanin mita 145-150 F.
Ku bauta wa ta hanyar zubar da ƙananan adadin miya a kan tilapia fillets.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1002 |
| Total Fat | 99 g |
| Fat Fat | 18 g |
| Fat maras nauyi | 59 g |
| Cholesterol | 113 MG |
| Sodium | 1,933 MG |
| Carbohydrates | 8 g |
| Fiber na abinci | 1 g |
| Protein | 24 g |