Haɗuwa da lemun tsami da basil yana ƙara ƙanshi ga Tilapia. Za'a iya cin wannan tasa tare da kayan lambu mai gishiri ko sliced kuma yayi aiki a cikin tacos ko shinkafa.
Abin da Kayi Bukatar
- 4 tilapia fillets (game da 1 laban)
- 1/4 kofin / 60 ml
- man zaitun
- 2 tablespoons / 30 ml Lime ruwan 'ya'yan itace
- zest of 2 limes
- 1 tablespoon / 15 mL Basil Basil, minced
- 2 teaspoons / 10 ml mai cin hanci
- 1 teaspoon / 5 ml gishiri
Yadda za a yi shi
1. Haɗa man zaitun, ruwan 'ya'yan itace mai lemun tsami, zest, tsummaran nama, bourbon, gishiri da barkono baƙi a cikin karamin kwano. Sanya tilapia fillets a cikin wani resealable filastik jakar da kuma zuba marinade a saman. Tabbatar cewa dukkanin abubuwa suna da rufi sosai tare da marinade. Kayan jakar da firiji na tsawon minti 30.
2. Girasar da zafin rana don matsanancin zafi.
3. Cire kifi daga jakar da kuma zuba marinade a cikin wani saucepan. Ku kawo marinade zuwa tafasa, nan da nan ku rage zafi kuma ku bar simmer a kan minti 5.
Cire daga zafin rana, boye kuma ku dumi.
4. Grill tilapia fillets na kimanin 3-5 minti a kowace gefe a kan wani babban zafi. Lokacin da kifi ya kai yawan zafin jiki na ciki na 145 digiri F. kuma ya bayyana a cikin launi, cire daga ginin kuma ya yi aiki tare da wasu spoonfuls na marinade drizzled sama.
5. Idan amfani da kifi don tacos. Tsallake mataki na karshe kuma goge tilapia tare da mai dafa shi kamar yadda yake dafa. Cire daga zafin rana lokacin da aka yi da flake cikin ciyawa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 251 |
| Total Fat | 14 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 64 mg |
| Sodium | 839 MG |
| Carbohydrates | 6 g |
| Fiber na abinci | 2 g |
| Protein | 24 g |