Lakabkaas tilapia waa la dhadhan yahay oo la cuni karaa rooti iyo rooti rooti ah, ka dibna waxaa lagu dubaa dhadhanka. Cunista kalluunka la jeexay waxay u dhigtaa iyaga oo u eg sida la shiilay, laakiin leh baruur yar iyo kalooriyaal yar.
Ku darso kalluunkaas kalluunkan leh suugo tartiib tartiib ah ama suugo sir ah .
Waxa aad u Baahantahay
- 1 illaa 1 1/2 oo pounds oo tilifoonka tilapia ah
- 2/3 koob oo bur ah oo udub ah
- 3/4 koob oo ah rooti cad oo caadi ah
- 1/4 koob oo sarreen ah
- 1/2 qaado shiidan kalluunka
- 1/2 qaado shaaha
- 1 qaado oo juus ah dhogorta qalajiyey
- 1/2 qaado shimbir qoyan caleen qallalan
- 2 ukun weyn
- 2 qaado oo caano ah ama kareem fudud
- 2 illaa 3 qaado oo sabdo ah oo la dhalaaliyo, doorasho
Sida loo sameeyo
- Kuleylka foornada ilaa 400 F (200 C / Gas 6).
- Biyo diirran oo la raaci karo lakabyo tilapia; ku qalalan.
- Ku rid burka ku jirta baaquli aan saliid lahayn ama saxan.
- Meel kale oo madow ama saxan caleenta ah, isku dar mashiinno rooti ah , galleyda, cuncun beerto, milix, dhir, iyo kariimka.
- Meel kale oo madow ama saxan caleen, ukunta dufanka leh kareem ama caano.
- Ku dar foosto galay bur, ka dibna isku dar ah ukunta, ka dibna u daadi karee isku dhafka jilicsan ee jilicsan.
- Ku rid baakadaha tilapia ee kuxirnaa xaashida dubista oo lagu buufiyo buufinta karinta ee aan caadiga ahayn (saliid subag ama saliid saynis ah). Haddii la rabo, qallaji mid kasta oo laysu xajiyo qadar yar oo subagga ah.
- Kalluun kalluunka ku rid foornada preheated mudo ah 10 ilaa 15 daqiiqo, ama ilaa kalluunka si fiican u foornada.
Waxay u adeegtaa 4 ilaa 6.
Waxaad sidoo kale u eg kartaa
Tilapia oo leh Dijon Pecan Topping
Tilapia oo leh Astaan Garlic
Tilapia leh Suugaanta Cilantro Cream
Chipotle Spoon Mayonnaise Dip ama Spread
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 497 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 6 g |
| Fat | 7 g |
| Kolestarool | 234 mg |
| Sodium | 646 mg |
| Carbohydrateska | 60 g |
| Fiber diirran | 12 g |
| Protein | 23 g |