Tilapia bụ azụ dị ọcha. Ụdị fillet tilapia dị arọ dịka 4 ounces, na nanị calorie 109 na protein 22. Ọ bụ nhọrọ magburu onwe ya maka ịdị ọcha, ọ dịkwa obere na mercury.
Tilapia fillets dị mkpa na esi nri ngwa ngwa. Nzọụkwụ dị mfe na oge nkwụsị ngwa ngwa na-eme ka usoro a tilapia zuru okè maka mgbede na-arụ ọrụ. Ntụziaka na-ewe ihe karịrị minit 30, malite imecha!
Bọta, lemon, na ahihia na-ekpokpo azụ a magburu onwe ya, ọ na-emekwa ka nri osi egwu na osikapa a na-esi ọkụ ma ọ bụ nduku na-esi nri. Enwere m mmasị Brussels na-epulite ma ọ bụ broccoli na azụ, mana ihe oriri ọ bụla ma ọ bụ salad ga-eme nri dị mma. Ị ga-ahụ ụfọdụ ntụ ọka nri na mgbanwe ndị dị n'okpuru nhazi.
Ntuziaka Ntuziaka: Achịcha Tilapia Na Echa Ncha Red Ose Mayonezi
Ihe Ị Ga-achọ
- 1 obere lemon
- 4 bọta butter butter
- 1 tablespoon ọhụrụ chopped pasili
- 3/4 teaspoon nnu
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup chopped green onions, with above
- 4 tilapia fillets, ihe dika 6 onwa nke obula, ihe dika 1 1 pound
Otu esi eme ya
- Kpoo oven ruo 400 F (200 C / Gas 6). Bọta na efere na-adịghị emetọcha 2 ma ọ bụ 3-quart ma ọ bụ mpempe akwụkwọ a na-eme ka ọ ghara ịmị.
- Zest na lemon ma na-amanye 1 tablespoon ihe ọṅụṅụ n'ime obere efere. Tinye zest lemon na ihe ọṅụṅụ na butter butter, chopped pasili, nnu, ose, na chopped green eyịm.
- Debe nri tilapia na efere mmiri a kwadebere, na-edegharị ihe na-eme ka ọ bụrụ ihe dị mkpa ka ha wee na-edozi ha na oke. Gbasaa ngwakọta bọta na azụ.
- Richaa ihe dị ka nkeji iri na abụọ ruo 15, ma ọ bụ ruo mgbe flakes azụ ga-eji ngwa ngwa.
Na-eme ka ọrụ anọ nke ounce anọ.
Atụmatụ na Ụdị
- A ga-esi azụ azu na 145 ° F (63 ° C), ma ọ bụ ruo mgbe anụ ahụ dị oke ocha, ọ na-ejikwa mkpịsị aka mee ka ọ dị ọcha.
- Ọ bụrụ na ị ga-ekewa nnukwu azụ azụ, belata ya n'ogologo ala.
- Obere onye na-eri efere dị mfe n'ihi na ha na-esi na oven na tebụl ma na-eme ngosi dị mma.
- Gwa ogwurugwu ndu ma gbakwunye ogwu ozo na ngwakọta lemon butter. Mkpụrụ osisi ọhụrụ ma ọ bụ mmanụ ọhụrụ gị dị mma na azụ.
- Dochie pasili na anu ocha ohuru, ma obu jiri ihe di ka 1/2 teaspoon nke anu ocha.
- Jiri ngwakọta nke herbs: 1 teaspoon nke chopped ọhụrụ dil, 1 teaspoon nke chopped ọhụrụ pasili, na 1 teaspoon nke chopped ọhụrụ chervil.
- Tinye 1 teaspoon nke chara chaa chaa chaa chara na bọta, ma ọ bụ ihe dị ka 1/2 teaspoon nke garlic ntụ ntụ.
I nwekwara ike
- Kuki Creole Tilapia na akwukwo nri ohuru
- Tilapia nke na-egbu ya na mkpuchi akpụkpọ anụ
- Tilapia na Cilantro ude Nri
- Tilapia na icha mmiri na ude
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1276 |
| Ọnụba abụba | 49 g |
| Abụba buru ibu | 20 g |
| Abụba na-enweghị ntụpọ | 18 g |
| Cholesterol | 599 mg |
| Sodium | 418 mg |
| Carbohydrates | 6 g |
| Fri nri | 2 g |
| Protein | 192 g |