Isku-darka lime iyo basilku wuxuu runtii ku daraa dhadhan Tilapia ah. Cuntadani waa la cuni karaa iyadoo la raacayo khudrado la dubay ama la jarjaray oo u adeegay tacsiyada ama bariiska.
Waxa aad u Baahantahay
- 4 looska tilapia (qiyaastii 1 rodol)
- 1/4 koob / 60 mL
- saliida saytuunka
- 2 qaado / cabir liin 30 mL
- xayawaanka 2 xabbadood
- 1 qaado oo ah / 15 mL oo basil ah, qasacadaysan
- 2 qaado shuban / 10 mL bourbon
- 1 qaado shaah / 5 milix oo cusbo ah
Sida loo sameeyo
1. Isku darka saliidda sayniska, juuska lime, caarada lime, basilada cusub, bourbon, milix iyo basbaaska madow ee baaquli yar. Ku rid baakadaha tilapia ee bac balaastik ah oo lagu riixo oo ku shub marinade ka sarreeya. Xaqiiji in dhammaan sagxaduhu si fiican u daboolaan marinade. Bacda iyo qaboojiyaha mudo 30 daqiiqo ah.
2. Isku-dubbarid kuleylka kuleylka sare.
3. Ka saar kalluunka ka samee bacda oo ku shub marinade geel ah. Keen marinade karkariyo, isla markiiba yareyso kuleylka isla markaana ku daa kari ilaa 5 daqiiqadood.
Ka qaad kuleylka, dabool oo kuleyl diirimaad.
4. Barafka tilapia ee ku saabsan qiyaastii 3-5 daqiiqo dhinac kasta oo ka badan kuleyl aad u sareysa. Marka kalluunka uu gaaro heerkul gudaha ah oo ah 145 darajo F. oo u muuqda midabka midabka, ka saar kumbariga oo adeegso dhowr daqiiqo yar oo marinade ah oo kor u kacsan.
5. Haddii aad kalluumeysiga u isticmaasho. U tallaabi tallaabada ugu dambeysa oo aad u cadayayso tilapia marinade la kariyey sida uu kariyay. Ka qaad kuleylka mar la sameeyo oo diyaarso qandho jilicsan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 251 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 2 g |
| Fat | 10 g |
| Kolestarool | 64 mg |
| Sodium | 839 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 2 g |
| Protein | 24 g |