Tilapia ne mai kyawawan kifaye. Gilashin tilapia matsakaici yana kimanin kimanin 4 ounce, tare da kawai calories 109 da 22 grams na gina jiki. Kyakkyawan zaɓi ne na ƙwarewa, kuma yana da low a mercury.
Tilapia fillets ne na bakin ciki da kuma dafa da sauri. Saurin matakai mai sauƙi da lokaci mai da sauri yana yin wannan girke-girke tilapia cikakke don maraice mai aiki. Tsarin girke-girke ba ya wuce minti 30, fara farawa!
Da man shanu, lemun tsami, da kuma dandano dandano kifaye da kyau, kuma yana cin abinci mai ban mamaki tare da shinkafa mai dafa mai dafa ko dankalin turawa. Ina son Brussels sprouts ko broccoli tare da kifaye, amma duk kayan lambu ko salad zasuyi kyau. Za ku sami wasu kayan dafa abinci da gyaran ra'ayoyin da ke ƙasa da girke-girke.
Related Recipes: Gasa Tilapia Tare da Gasasa Red Pepper Mayonnaise
Abin da Kayi Bukatar
- 1 kananan lemun tsami
- 4 man shanu na tablespoons, mai tausasawa
- 1 tablespoon sabo ne yankakken faski
- 3/4 teaspoon gishiri
- 1/8 teaspoon freshly ƙasa baki barkono
- 1/4 kofin yankakken kore albasa, tare da fi
- 4 tilapia fillets, game da 6 ozo kowane, game da 1 1/2 fam total
Yadda za a yi shi
- Yanke tanda zuwa 400 F (200 C / Gas 6). Butter wani m 2 zuwa 3-quart yin burodi tasa ko wani rimmed burodi sheet.
- Zest da lemun tsami da kuma matsi 1 teaspoon ruwan 'ya'yan itace a cikin karamin tasa. Ƙara ruwan zaki ga ruwan 'ya'yan itace tare da man shanu mai laushi, faski fashi, gishiri, barkono, da yankakken albasa.
- Sanya tilapia fillets a cikin shirya shirye-shiryen burodi, gyare-gyare thinner ƙare a karkashin zama dole don kiyaye su uniform a cikin kauri. Yada kwakwalwan man shanu a kan kifin kifi.
- Yi burodi a cikin kimanin minti 12 zuwa 15, ko kuma har sai kifin kifi ya sauko tare da cokali mai yatsa.
Ya yi amfani da sabis na 4-ounce.
Tips da Bambanci
- Kifi ya kamata a dafa shi zuwa 145 ° F (63 ° C), ko kuma har sai naman jiki ya yi kyau kuma yana iya sauke sauƙin da cokali mai yatsa.
- Idan dole ka rarraba babban kifi, yanke shi tsawon lokaci zuwa tsakiya.
- Ƙananan mutum yin burodi ya yi dace saboda sun fito daga tanda zuwa teburin kuma suna yin kyakkyawar gabatarwa.
- Yi watsi da albasarta kore da ƙara wani ganye zuwa gaurar man shanu mai lemun tsami. Fresh yankakken yankakken ko sabo ne naka suna da kyau tare da kifaye.
- Sauya faski tare da sabo ne, ko kuma amfani da 1/2 teaspoon na dried chervil.
- Yi amfani da gauraye na ganye: 1 teaspoon na yankakken sabo ne, 1 teaspoon na yankakken sabo ne faski, da kuma 1 teaspoon na yankakken sabo ne.
- Ƙara 1 teaspoon na cikakke tafarnuwa tafarnuwa ga cakuda man shanu, ko game da 1/2 teaspoon na tafarnuwa foda.
Za ku iya zama kamar
- Baked Creole Tilapia da Fresh Spinach
- Baked Tilapia Tare da Panko Coating
- Tilapia tare da Cilantro Cream Sauce
- Tilapia tare da Dill da Sour Cream
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1276 |
| Total Fat | 49 g |
| Fat Fat | 20 g |
| Fat maras nauyi | 18 g |
| Cholesterol | 599 MG |
| Sodium | 418 MG |
| Carbohydrates | 6 g |
| Fiber na abinci | 2 g |
| Protein | 192 g |