Ngwakọta nke wayo na basil na-agbakwụnye mmasị Tilapia n'ezie. Enwere ike iri nri a na nri ma ọ bụ sliced ma rụọ ọrụ na tacos ma ọ bụ osikapa.
Ihe Ị Ga-achọ
- 4 tilapia fillets (ihe dị ka 1 paụnd)
- 1/4 iko / 60 mL
- mmanụ olive
- 2 tablespoons / 30 ml Lime ihe ọṅụṅụ
- zest nke 2 limes
- 1 tablespoon / 15 mL basil ọhụrụ, minced
- 2 teaspoons / 10 mL bourbon
- 1 teaspoon / 5 ml nnu
Otu esi eme ya
1. Gwakọta mmanụ oliv, ihe ọṅụṅụ lime, ihe zoro, sulu, bourbon, nnu na ose oji n'ime obere efere. Wụnye tilapia fillets na plastic plastic na-ekpuchi ma wụsa marinade n'elu n'elu. Jide n'aka na etinyere ebe nile na marinade. Akpa akpa na friji maka minit 30.
2. Ghaa na-ekpo ọkụ maka okpomọkụ dị ọkụ.
3. Wepu azụ site na akpa ma wụsa marinade n'ime ya. Weta marinade na obụpde, ozugbo belata okpomọkụ na ka simmer na ala maka 5 nkeji.
Wepu ya na ikpo oku, kpuchi ma kpoo ọkụ.
4. Grill tilapia fillets maka 3-5 nkeji kwa n'akụkụ n'elu elu okpomọkụ. Mgbe azụ na-eru n'ime okpomọkụ nke dị na 145 degrees F. ma na-egosi opacha na agba, wepụ si na grill ma jiri obere spoonfuls nke marinade na-arụ ọrụ n'elu.
5. Ọ bụrụ na eji azụ maka tacos. Gaa na nkwụsị ikpeazụ ma gbanye tilapia na marinade a na-esi nri ka ọ na-esi nri. Wepu ahihia ozugbo a na-eme ya na flake ka o wee rie ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 251 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 64 mg |
| Sodium | 839 mg |
| Carbohydrates | 6 g |
| Fri nri | 2 g |
| Protein | 24 g |