Tilapia waxay dhab ahaantii sameeyaan kalluun fiican oo sigaar cabba. Iyadoo la tixgelinayo in ay tahay mid macquul ah iyo mid aad u badan, waxaa loo adeegsan karaa keligiis ama lagu daraa suxuunta kale, sida saladhyada iyo daloolka ama la adeegay toastada wareegsan oo leh liyoon-tooni wanaagsan.
Waxa aad u Baahantahay
- 6 daboolka tilapia
- 3 qaado (45 mL) saliidda cuntada
- 2 qaado (30 mL) liin cusub
- 1/2 qaado shaah (2.5 mL) budada toon
- 1 qaado shaah (5 mL) milix cusbo
- 1/2 qaado shaah (2.5 mL) Bariil
Sida loo sameeyo
1. U samee sigaarka cabida sigaarka 2 saacadood.
2. Ku dhaq kalluunka kana saar dhammaan lafaha. Isku darka saliida, casiirka liinta, budada tolka, milix, iyo basbaaska ku jira baaquli yar. Ku celi labada dhinac ee laydhka tilapia. Ku rid sigaar cabbista 1 1/2 ilaa 2 saacadood.
3. Markaad dhamaato, ka qaad dabka iyo adeeg.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 386 |
| Total Fat | 43 g |
| Fatuurad la ruxay | 6 g |
| Fat | 19 g |
| Kolestarool | 0 mg |
| Sodium | 388 mg |
| Carbohydrateska | 1 g |
| Fiber diirran | 0 g |
| Protein | 0 g |