Tilapia mere ezigbo azụ. N'iji ya na ọ bụ anụ na ihe dị mma, ọ ga-arụ ọrụ nanị ya ma ọ bụ tinye ya n'ime efere ndị ọzọ, dịka salads ma jiri ma ọ bụ jikọta ya na toast gburugburu tinyere ezigbo lemon-garlic aioli.
Ihe Ị Ga-achọ
- 6 tilapia fillets
- 3 tablespoons (45 mL) mmanụ ihe oriri
- 2 tablespoons (30 ml) ihe ọṅụṅụ ọhụrụ lemon
- 1/2 teaspoon (2.5 mL) garlic ntụ ntụ
- 1 teaspoon (5 ml) kosher nnu
- 1/2 teaspoon (2.5 mL) lemon ose
Otu esi eme ya
1. Kwadebe igwe anwụrụ maka anwụrụ ọkụ nke awa abụọ.
2. Saa azụ ma wepu ọkpụkpụ niile. Gwakọta mmanụ, ihe ọṅụṅụ lemon, garlic ntụ ntụ, nnu, na lemon ose na nnukwu efere. Ngwakọta na abụọ nke tilapia fillets. Tinye ebe ị na-ese anwụrụ maka 1 1/2 2 awa.
3. Mgbe emechachara, wepụ ihe ọkụ na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 386 |
| Ọnụba abụba | 43 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 19 g |
| Cholesterol | 0 mg |
| Sodium | 388 mg |
| Carbohydrates | 1 g |
| Fri nri | 0 g |
| Protein | 0 g |