Cuntadan la dubay ee tilapia waxay samaysaa cunto nafaqo leh oo macaan leh, waana mid aad u degdeg ah oo diyaar ah oo fudud. Tilapia si dhakhso ah ayuu u kariyaa sababta oo ah xayeysiisku waa kuwo khafiif ah. Waa kalluun cad oo khafiif ah, sidaa daraadeed waxay ka qaadataa dhadhanka dusha sare, maraqa, ama dharka. Noocani wuxuu isku daraa kabuubis cusub oo dusha sare ah oo la isku qurxiyo qadar yar oo basil ah. Inaad iska xorowdo inaad qaadato dhowr qaado oo farmaajo leh Parmesan oo leh khaanadaha cuntada ee dhadhanka qani ah. Ama, haddii aad rabto duufaan iftiin leh, subagga hoos u dhig ilaa 2 qaado.
Wixii saxan dhinaca, xulo baradhada duban ama la dubay ama bariis. Digirta cagaaran ama broccoli waa xulashooyin wanaagsan oo ah midabkooda cagaaran oo muuqaal ah ama u adeega kalluunka leh karootada ama digir caanaha ah.
Waxa aad u Baahantahay
- 4 looska tilapia (qiyaastii 1 illaa 1 1/2 rodol)
- Salt iyo basbaas ay u dhadhamiyaan
- 1 koob oo ah rooti rooti ah (jilicsan jilicsan)
- 3 qaado oo sabdo ah (googo)
- 1/2 qaado shiilan (caleen qalalan)
Sida loo sameeyo
- Heat foosto ilaa 400 F.
- Dufan digsi weyn oo calsan duban.
- Diyaarso lafateerada tilapia ee digsiga dubista diyaargarawga oo ku rusheey milix iyo basbaas. Isku darka subagga leh celcelisyada maqaarka ah iyo kudheecarrada leh xayawaanka cuntada . Ku rusheeyso jajabyada ka baxsan lafaha tilapia.
- Kiyaarso digsiyada kalluunka 12 ilaa 15 daqiiqo, ama ilaa kalluunka la kariyo. Si aad u lebisid dusha sare, boomaato illaa 1 daqiiqo, ama ilaa jajabyada si khafiif ah loo shubay.
- Fsh ayaa si fudud ugu dhajin doona fargeeto goorta la qabanayo. Heerkulka ugu yar ee kalluunka waa 145 F.
- Isticmaal aaladda "spatula", si taxadar leh u wareeji nacnaca tilapia si aad uhesho ama xayirid adeegid.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 372 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 6 g |
| Fat | 4 g |
| Kolestarool | 125 mg |
| Sodium | 413 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 1 g |
| Protein | 42 g |