Tilapia bụ azụ dị nro na-atọ ụtọ nke na-adọrọ mmasị ụmụaka. Maka nhazi uziapia a, tilapia azu bu ihe e ji eghe eghe, wee sauteed n'ime ihe omimi nke lemon butter.
Na-efere tilapia nke a na-esi na teecha na-eme ka a na-ete ya ma ọ bụ poteto a ṅara n'ọkụ na salad .
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 2 nnukwu àkwá
- 1/4 iko niile ntụ ọka
- 1/2 teaspoon. nnu kosher
- 1/2 teaspoon freshly-ground black pepper
- 1/2 teaspoon garlic ntụ ntụ
- 4 (6 ounces) tilapia fillets
- 1/2 iko ihe ọṅụṅụ mmiri lemon
- 1/2 iko apụl
- 2 tablespoon butter
Otu esi eme ya
- Oliv mmanụ oliv na nnukwu (14-inch) skillet n'elu ọkara- na-elu-elu okpomọkụ.
- Wụnye àkwá na efere na-emighị emi. Wepụ ya.
- Wụkọta ntụ ọka, nnu, ose na garlic. Gbasaa na oyi akwa na efere.
- Diputa fillet nke tilapia ọ bụla n'ime akwa, mgbe ahụ, ngwakọta ntụ ọka ahụ, na-ehichapụ ya.
- Tinye na mmanụ oliv dị ọkụ. Pan-ighe maka 5-6 nkeji. Gbanyụọ, wee nọgide na-esi nri ruo mgbe azụ ga-abụ opaque na flakes ngwa ngwa na ndụdụ.
- Wepu azụ na efere. Tinye ihe ọṅụṅụ lemon na apụl ihe ọṅụṅụ na skillet. Gbalịa ka ị kpochapụ ihe ndị a na-acha ọkụ na-esi na ala. Tinye bọta.
- Mgbe mmiri gbazere bọta, laghachi azụ azụ na skillet. Esi nri nkeji nkeji ọzọ, na-eri nri ihe oriri na azụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 2248 |
| Ọnụba abụba | 240 g |
| Abụba buru ibu | 38 g |
| Abụba na-enweghị ntụpọ | 97 g |
| Cholesterol | 241 mg |
| Sodium | 733 mg |
| Carbohydrates | 23 g |
| Fri nri | 3 g |
| Protein | 10 g |