Qodobkan Quick and Zesty Lemon Garlic Tilapia waxaa laga soo qaatay mid ka mid ah Sam's Club. Waxay qaadataa 10 daqiiqo si ay u diyaargaroobto, halka ay ku dubantahay 8 daqiiqadood, cuntada inteeda kale waxay isugu yimaadaan, taasoo wadarta guud ee wakhtigu ku qaadanayo jikada nus saac. Tilapia, oo ku dhalatay Afrika, ayaa hadda ku ganacsaneysa adduunyada, iyaga oo aad u qiimeeya, iyo kalluunka saddexaad ee ugu caansan. Hilibka dufanku waa mid adag, caddaan ah, macaan iyo qurux badan, oo ku habboon roodhida, wiishka, foornada iyo kariyaha dusha sare leh, laakiin maaha wax badan oo dibadda ah.
Waxa aad u Baahantahay
- 1 qaado shiidi liin qumbaha
- 1/2 qaado shimbir macaan ah ama macaan
- 1/2 qaado shaaha
- 1 qaado oo toon ah lagu daro
- 1 qaado oo basbaas basbaas
- 1/2 qaado shiilan ama basil
- 2 qaado oo saliid canola ah
- 4 (4-wiqiyadood) lakabyo tilapia, waa la rusheeyey oo qalalan
- 1 1/2 qaado
- liin
Sida loo sameeyo
- Kuleylka kuleylka ilaa 400 darajo. In baaquli yar yar, isku darso xawaashka bislaynta, paprika, cusbo, toon, basasha, dill ama basil iyo saliid, kareyso ilaa foomamka dhirta.
- Casiir liin ah oo labadii dhinac ee tilapia ah. Dhuxusha dufanka ku rid labada dhinac ee tilapia. Ku dheji tilapia warqad qadaadiic ah oo la kariyey iyo dubi 7 illaa 8 daqiiqo ama ilaa inta la kariyo.
Laga soo xigtay: Laga soo bilaabo cunto karis ay sameysay Naadiga Sam.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 220 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 68 mg |
| Sodium | 119 mg |
| Carbohydrateska | 2 g |
| Fiber diirran | 1 g |
| Protein | 23 g |