Wannan Quick da Zesty Lemon Tafarnuwa Tilapia girke-girke an saba daga wanda by Sam's Club. Yana daukan minti 10 don shirya kuma, yayin da ya yi na minti 8, sauran abincin ya zo tare, yana sanya lokacin da aka ciyar a cikin dakuna game da rabin sa'a. Tilapia, 'yan ƙasa zuwa Afirka, yanzu ana sayar da su ne a fannoni daban-daban a duniya, yana maida kuɗi mai kyau, kuma na uku mafi girma a cikin kifi. Ƙaramin nama marar kyau ne, mai tsabta, mai dadi da mai kyau, kuma ya dace da yin burodi, dafa, yin motsawa da kumbura, amma ba a kan abincin waje ba.
Abin da Kayi Bukatar
- 1 teaspoon lemun tsami barkono kayan yaji
- 1/2 teaspoon zafi ko mai dadi Hungarian paprika
- 1/2 teaspoon gishiri
- 1 teaspoon tafarnuwa tafarnuwa
- 1 teaspoon minced albasa
- 1/2 teaspoon Dill Dill ko Basil
- 2 teaspoons canola mai
- 4 (4-oza) tilapia fillets, rinsed da patted bushe
- 1 1/2 tablespoons
- ruwan 'ya'yan lemun tsami
Yadda za a yi shi
- Heat oven zuwa 400 digiri. A cikin ƙaramin kwano, hada nama da kayan lemun tsami, paprika, gishiri, tafarnuwa, albasa, Dill ko Basil da man fetur, yana motsawa har sai manna.
- Jagorar ruwan 'ya'yan lemun tsami a kan bangarorin biyu na tilapia. Rub kayan yayyafa a bangarorin biyu na tilapia. Sanya tilapia a kan takardar gishiri da aka laƙafta da takarda da kuma gasa 7 zuwa 8 da minti ko har sai dafa shi.
Source: An samo daga samfurin Sam ta Club.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 220 |
| Total Fat | 13 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 68 MG |
| Sodium | 119 MG |
| Carbohydrates | 2 g |
| Fiber na abinci | 1 g |
| Protein | 23 g |