Tilapia a na-ekpo ọkụ mgbe ọ na-adabere na marinade.
Ihe Ị Ga-achọ
- 2 pound / 900 g tilapia fillets
- 1 iko / 240 ml mmanụ mmanụ
- 1 obere yabasị, chopped
- 1 ose ose, chopped
- ihe ọṅụṅụ nke 1 lemon
- 1 tablespoon / 15 ml mmanya
- 2 teaspoons / 10 mL cayenne ma ọ bụ flakes flags
- 1 teaspoon / 5 ml nnu
Otu esi eme ya
Gwakọta ihe niile ma e wezụga maka tilapia. Na-agwakọta nke ọma ruo mgbe a na-agbaze nnu. Tinye tilapia na efere nri ma kpuchie ya na marinade. Gaa na uwe ma wepụta ya maka nkeji iri abụọ. Ngwurugwu ihe ubi. Wunye marinade n'ime saucepan ma weta obụpde, belata okpomọkụ ma kpochapu ihe dị ka minit 3-4. Wepu ya na ikpo ka ihe di mma.
Mkpụrụ osisi tilapia na-eri ihe karịrị ọkara-elu okpomọkụ maka ihe dị ka 4 ruo 5 nkeji kwa n'akụkụ ma ọ bụ ruo mgbe esịtidem okpomọkụ na thickest akụkụ nke azụ rute n'etiti 145-150 ogo F.
Na-eje ozi site na ịwụnye obere ego nke ihendori n'elu tilapia fillets.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1002 |
| Ọnụba abụba | 99 g |
| Abụba buru ibu | 18 g |
| Abụba na-enweghị ntụpọ | 59 g |
| Cholesterol | 113 mg |
| Sodium | 1,933 mg |
| Carbohydrates | 8 g |
| Fri nri | 1 g |
| Protein | 24 g |