Tilapia Gurasa Tare da Lemon da Butter

Wadannan walakan tilapia fillets suna da lafiya sosai, kuma suna da sauki sosai don shirya dafa.

Tilapia wata kyawawan kifi ne dafa, kuma akwai hanyoyi da dama don shirya shi . Gilashin suna da bakin ciki da kuma dafa da sauri, kuma dandano mai sauƙi ne. Ba a maimaita gaskiyar cewa yana da sauki a kan kasafin kudi! Yana da nau'i-nau'i da nau'o'in naman alade, kayan yaji, da ganye, kuma yana da ƙananan kifi. Daya fillet da mutum ya kamata ya zama isa - adadin kusan kashi 5 na kowane ɗayan.

Idan ka fi so ka gasa kifi , ga kwarewa da kuma bambancin don hanyoyi.

Abin da Kayi Bukatar

• 1 1/2 fam nalapia (daskararre, thawed)
• 1 teaspoon tafarnuwa foda
• 1/4 kofin man shanu (melted)
• 1/4 kofin ruwan lemun tsami
• 1/4 kofin soya sauce (low sodium)
• Garnish: paprika

Yadda za a yi shi

1. Place tilapia fillets a cikin wani m tasa; yayyafa da tafarnuwa foda.
2. Hada man shanu mai narkewa, ruwan 'ya'yan lemun tsami, da soya miya; zuba kan tilapia sai juya zuwa gashi. Bari tsaya na minti 10.
3. Sugar mai tafe (500 F). Yi amfani da kwanon rufi da kuma sanya shi a cikin tanda game da inci 4 daga asalin zafi. Zafi har sai kwanon rufi yake zafi.
4. Sanya kifaye a kan gilashin tayar da ƙwaƙwalwa sa'an nan kuma gilashi don kimanin minti 5 a kowane gefe, ko kuma har sai kifin kifi sau da yawa tare da cokali mai yatsa. Yayyafa da paprika.

Tips da Bambanci

Sauya da tafarnuwa foda da biyu cloves na sabo ne guga man tafarnuwa cloves.

Baked Tilapia Tare da Lemon da Butter - Shirya tilapia tare da tafarnuwa foda, lemun tsami ruwan 'ya'yan itace, man shanu, da soya miya kamar yadda directed a sama. Yanke tanda zuwa 425 ° F (220 ° C / Gas 7) kuma layi wata takarda mai burodi ko babban kwanon burodi tare da tsare. Grease da tsare da kuma shirya shirya tilapia fillets a cikin kwanon rufi. Gasa ga minti 10 zuwa 15, ko kuma har sai ƙwallan kifi sau da yawa tare da cokali mai yatsa.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	626
Total Fat	22 g
Fat Fat	10 g
Fat maras nauyi	9 g
Cholesterol	31 MG
Sodium	1,758 MG
Carbohydrates	92 g
Fiber na abinci	4 g
Protein	14 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)