Tilapia Tare da Cilantro Cream

Wannan jingina, mai dadi tilapia shine tsafi don shirya da gasa. Kifi yana daukan minti kaɗan don gyarawa da dafa. A fillets ana bauta tare da dadi kore albasa, lemun tsami, cilantro cream miya. Ku bauta wa kifaye a miya da kuma shinkafa da aka dafa shi da shinkafa ko gurasa. Ƙara kayan lambu mai sausa don cikakken abinci na iyali.

Aikin kifaye, a cewar Ƙungiyar Zuciya ta Amurka, tana da girman adadin takarda, ko kimanin 3.5 da aka dafa shi. Suna bayar da shawarar biyan kifi guda biyu a mako guda. Kamar yadda karin farashi, tilapia ba kawai m da kasafin kudin-friendly, yana da low a mercury.

Shafuka masu dangantaka
Tilapia Tare da Dill da Sour Cream
Tilapia Mustard Baked Tare Da Cikin Kayan Da Aka Yara

Abin da Kayi Bukatar

• 1 1/4 zuwa 1 1/2 fam nalapia (fillets)
• 1 tablespoon man shanu (melted)
• Salt da barkono dandana
• 1 tablespoon man zaitun
• 1 albasa tafarnuwa (finely minced)
• 2 scallions (kore albasa, thinly sliced)
• 1 kofin cream (nauyi)
• 1/4 kofin cilantro (sabo ne, yankakken)
• 1 teaspoon ruwan 'ya'yan itace lemun tsami
• 1 teaspoon zest (lemun tsami, finely grated)
• Salt da freshly ƙasa baki barkono, dandana

Yadda za a yi shi

1. Yanke tanda zuwa 375 F (190 C / Gas 5).
2. Line a kwanon burodi tare da tsare; fesa tare da ba da dafa abinci mai laushi.
3. Cire kayan tilapia a hankali tare da man shanu da shirya cikin kwanon rufi. Yayyafa da fillets ɗauka da sauƙi da gishiri da barkono.
4. Gasa kifi na kimanin minti 20, ko kuma sai an dafa talapia ta hanyar saukewa tare da cokali mai yatsa.
5. A halin yanzu, zafi da man zaitun a cikin wani karamin saucepan a kan matsakaici zafi; Sauke tafarnuwa da albasa don 1 zuwa 2 mintuna. Ƙara nauyi mai nauyi kuma ya kawo zuwa simmer. Simmer na kimanin minti 3 zuwa 4 don rage dan kadan. Dama a cikin yankakken yankakken cilantro, ruwan 'ya'yan lemun tsami da zest, da gishiri da barkono don dandana. Simmer na kimanin minti 1.

1. Jagora wasu miya a kan kowane kifi.

Yana aiki 4.

Tips da Bambanci

• Idan baku kasance mai fan na cilantro ba, yi amfani da faski sabo ne a cikin girke-girke.

Za ku iya zama kamar

• Yara Fried Tilapia
• Baked Tilapia Tare da Gasasa Red Pepper Mayonnaise
• Tilapia Recipe Favorites

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	451
Total Fat	29 g
Fat Fat	16 g
Fat maras nauyi	9 g
Cholesterol	75 MG
Sodium	185 MG
Carbohydrates	40 g
Fiber na abinci	11 g
Protein	13 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.)