Nke a bụ ihe nchịkọta tilapia nke na-adọrọ mmasị na-eme ka ndị ọbịa gị nwee obi ụtọ. Cheta na ị na-eme ka tilapia na-atọ ụtọ n'otu akụkụ nke mere na ngwakọta ndị na-eri ihe na Thai agaghị efu n'ime ọkụ ahụ. Na-eje ozi ndị a na-atọ ụtọ n'ụgbọ osikapa na nri ndị a gụrụ achicha maka nri zuru oke.
Ihe Ị Ga-achọ
- 4 tilapia fillets, banyere 5-6 ounces / 140-170 g
- 5-6 cloves garlic, minced
- 1/3 iko / 80 mL cilantro epupụta, na-ejighi egbutu ya
- 1/4 iko / 60 ml mmanụ mmanụ
- 1/4 iko / 60 ml lime ihe ọṅụṅụ
- 1/4 iko / 60 mL mmiri ara ehi aki oyibo
- 2 tablespoons / 30 mL azụ ihendori
- 2 teaspoons / 10 ml ọcha ose
- 2 teaspoons / 10 ml shuga
- 1 teaspoon / 5 ml coriander, ala
- 1 teaspoon / 5 ml kosher nnu
- 1/2 teaspoon / 2.5 curry ntụ ntụ
- 4 lime wedges
- cilantro epupụta maka ejiji
Otu esi eme ya
1. Na-etinye galik, 1/3 cup cilantro, mmanụ, ihe ọṅụṅụ lime, mmiri ara ehi aki, ihe oriri, ose ọcha, shuga, ala coriander, nnu kosher, na curry ntụ ntụ na blender ma ọ bụ ihe oriri. Ihe na-eme ka ọ bụrụ ugboro iri ugboro, ruo mgbe ejikọtara ya.
2. Ghọta ya na iko a na-emighị emeri na uwe elu na ngwakọta marinade. Na-ekpuchi ya na mkpuchi plastik ka kpoo na friji maka minit 30-45.
3. Ngwakọta ihe na-ekpo ọkụ maka oké okpomọkụ.
Right before placing tilapia on grill, greasy grates grates na-eji arụrụala aka nri, na-ehicha akwa akwụkwọ na mmanụ. Jiri akwa nhicha a na-ede akwụkwọ, na-etinye ya na mmanụ ma na-etegharị ya. Mee nke a 4-5 iji mepụta osisi na-abụghị osisi. Nke a dị ezigbo mkpa mgbe ị na-eme ka azụ dị ka ọ na-egbochi ya ka ọ ghara ịcha ụda ma daa.
4. Doo tilapia fillets na ihe mmanye grill rack na esi nri nke 15-20 nkeji, ma ọ bụ ruo mgbe azụ ga-eru n'ime ime ụlọ nke okpomọkụ nke 145 degrees. Cheta na ị gaghị atụgharị fillets. Ozugbo a kụrụ ya, jiri nlezianya wepuchaa okpomọkụ, na-eji akwụkwọ cilantro na-eme ihe ma na-eje ozi na mkpuru osisi lime.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 226 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 1,303 mg |
| Carbohydrates | 25 g |
| Fri nri | 3 g |
| Protein | 5 g |