Ntses yog qhov muaj txiaj ntsig zoo ntawm cov protein thiab omega 3 fatty acids uas muaj kev noj qab haus huv, ua noj sai, thiab tsis xav tau kev npaj ntau. Yog tias koj zoo li zam kev noj ntses nrog saj qab, muaj ntau hom tais diav, suav nrog tilapia, uas yog mos thiab tsis ntses. Tilapia, tseem hu ua St. Peter ntses, yog ntses dawb, muaj roj tsawg thiab muaj cov ntxhib mos mos. Koj tuaj yeem ci, rhaub, ci, ci, lossis txawm ua ceviche tilapia los ntawm cov ntses no yam tsis tas yuav ua noj. Yog tias koj xav paub yuav ua li casiche hauv ntau txoj hauv kev, ua raws cov theem no.
Kauj ruam
Txoj Kev 1 ntawm 4: Ci Tilapia
Kauj Ruam 1. Sau koj cov khoom xyaw
Nov yog yam koj yuav tsum tau ua rau tilapia ci:
- 4 tilapia fillets
- 1 tablespoon melted butter
- 1 tablespoon txiv roj roj
- kua txiv los ntawm 1 txiv qaub tshiab
- 2 cloves ntawm minced qej
- Hiav txwv ntsev rau tsw
- Kua txob dub rau tsw
- 2 tablespoons tws parsley
Kauj Ruam 2. Preheat koj qhov cub kom 190ºC
Kauj Ruam 3. Txau lub khob iav ci 13 x 19 nti nrog tshuaj tsuag ua noj tsis lo
Lossis, koj tuaj yeem txhuam daim ntawv ci nrog me ntsis txiv roj roj.
Kauj Ruam 4. Yaug cov ntses tilapia nrog dej txias
Npuaj cov ntses qhuav nrog ob peb txheej ntawm cov ntaub so ntswg.
Kauj Ruam 5. Muab cov fillets tso rau ntawm lub lauj kaub ci
Kauj Ruam 6. Muab cov butter thiab roj txiv roj yaj rau hauv lub tais me me
Qhuav 1 tablespoon butter hauv microwave-nyab xeeb npog lub tais ci rau 30 vib nas this thiab sib xyaw nrog 1 tablespoon txiv roj roj kom txog thaum tus.
Kauj Ruam 7. Muab cov butter sib tov sib xyaw rau saum cov ntses tilapia
Sprinkle cov kua txiv ntawm 1 txiv qaub tshiab rau nws.
Kauj Ruam 8. Sprinkle cov nqaij nrog minced qej, ntsev hiav txwv thiab kua txob
Sprinkle lub fillets nrog 2 cloves ntawm minced qej, hiav txwv ntsev thiab kua txob rau tsw.
Kauj Ruam 9. Ci ntses rau 20 - 25 feeb
Ci lub tilapia kom txog thaum nws dawb thiab pos huab thiab cov nqaij tawg thaum nias nrog rab rawg. Tom qab ntawd tshem cov ntses tawm ntawm qhov cub.
Kauj Ruam 10. Ua haujlwm
Sprinkle lub tilapia nrog 2 diav ntawm tws parsley thiab pab nrog txiv qaub wedges raws li garnish. Txaus siab rau cov zaub mov qab no thaum nws sov.
Txoj Kev 2 ntawm 4: Fried Tilapia
Kauj Ruam 1. Sau cov khoom koj xav tau
Nov yog cov khoom xyaw koj xav tau ua kib tilapia:
- 120 grams ntawm tilapia ntses fillet
- Ntsev kom saj
- Kua txob rau tsw
- 1/2 khob hmoov nplej tag nrho
- 1 tablespoon txiv roj roj
- 2 tablespoons melted unsalted butter
- 1/2 teaspoon txiv qaub kua txiv
Kauj Ruam 2. Yaug cov ntses tilapia nrog dej txias
Npuaj qhuav nrog daim ntaub so tom qab ntxuav tas.
Kauj Ruam 3. Caij ob sab ntawm cov nqaij nrog ntsev thiab kua txob kom saj
Kauj Ruam 4. Muab 1/2 khob hmoov nplej tag nrho lub hom phiaj tso rau hauv lub lauj kaub ntiav
Kauj Ruam 5. Nias txhua lub fillet rau hauv cov hmoov kom lo rau nws, tom qab ntawd co nws kom tshem tawm cov hmoov nplej ntau dhau
Kauj Ruam 6. Tshav kub 1 tablespoon txiv roj roj hauv lub lauj kaub frying tshaj nruab nrab-siab kub
Kauj Ruam 7. Ua noj tilapia hauv cov roj kub kom txog thaum ntses yooj yim txiav
Feem ntau lub sijhawm nws siv sijhawm ua noj txhua sab ntawm tilapia yog 4 feeb.
Kauj Ruam 8. Qhuav 2 dia butter
'Koj tuaj yeem yaj cov butter thaum koj ua cov tilapia. Txhawm rau ua qhov no, muab cov butter tso rau hauv lub microwave-nyab xeeb npog cov ntawv ci thiab muab tso rau hauv lub microwave tsawg kawg 30 vib nas this, lossis txog thaum nws yaj tag.
Kauj Ruam 9. Tshaj cov butter yaj hla lub tilapia ua ntej koj tshem nws tawm ntawm lub lauj kaub
Kauj Ruam 10. Ua haujlwm
Nyem 1/2 teaspoon ntawm txiv qaub kua txiv hla lub tilapia thiab txaus siab thaum kub. Koj tuaj yeem txaus siab rau cov ntses no yam tsis muaj cov tais diav, lossis nrog ntau yam zaub tshiab, qos yaj ywm lossis lwm yam tais diav.
Txoj Kev 3 ntawm 4: Grilled Tilapia
Kauj Ruam 1. Sau cov khoom koj xav tau
Nov yog cov khoom xyaw uas koj yuav tsum tau ua kom kib tilapia:
- 1/2 khob parmesan cheese
- 1/4 khob soft butter
- 3 diav mayonnaise
- 2 diav txiv qaub kua txiv
- 1/4 teaspoon qhuav basil
- 1/4 teaspoon av dub kua txob
- 1/8 teaspoon qej hmoov
- 1/8 teaspoon celery ntsev
- 1 kg tilapia ntses fillet
Kauj Ruam 2. Preheat koj qhov cub
Kauj Ruam 3. Roj ib daim ntawv ci nrog roj
Koj tseem tuaj yeem npog nws nrog ntawv ci txhuas.
Kauj Ruam 4. Muab cov parmesan cheese, butter, mayonnaise, thiab kua txiv qaub tso rau hauv lub tais me me
Muab 1/2 khob parmesan cheese, 1/4 khob softened butter, 3 dia mayonnaise, thiab 2 diav txiv qaub kua txiv. Sib tov tag nrho cov khoom xyaw kom txog thaum tus thiab creamy.
Kauj Ruam 5. Caij lub parmesan sib tov nrog cov zaub basil qhuav, qej hmoov thiab celery ntsev
Caij sib xyaw nrog 1/4 teaspoon qhuav basil, 1/4 teaspoon av kua txob dub, 1/8 teaspoon qej hmoov, thiab 1/8 teaspoon celery ntsev. Sib tov tag nrho cov txuj lom tusyees hauv parmesan sib tov, tom qab ntawd tso tseg.
Kauj Ruam 6. Muab cov tilapia fillets tso rau hauv ib txheej ntawm daim ntawv ci ci
Muab 1 kg ntawm tilapia fillets rau ntawm daim ntawv ci kom lawv npog tag nrho saum npoo thiab tsis txhob sib tshooj.
Kauj Ruam 7. Grill cov ntses tilapia
Ua ntej, grill cov ntses ob peb ntiv tes los ntawm qhov cua sov rau 2-3 feeb. Tom qab ntawd tig thiab ci rau 2-3 feeb. Thaum ua tiav, tshem cov tilapia los ntawm qhov cub.
Kauj Ruam 8. Txhuam cov nplais ntawm cov ntses tilapia nrog cov parmesan cheese sib tov rau saum
Siv rab diav los sib tov qhov sib tov no hla lub tilapia.
Kauj Ruam 9. Rov ci cov nqaij rau lwm ob feeb
Ci kom txog thaum sib tov parmesan tig xim av thiab cov ntses yooj yim txiav nrog rab rawg. Ceev faj tsis txhob ua kom ntses ntau dhau los ntawm kev hlawv nws lossis ua kom cov khoom sib xyaw ua kom tawv.
Kauj Ruam 10. Ua haujlwm
Txaus siab rau qhov grill tilapia thaum nws sov. Koj tuaj yeem ua rau nws yam tsis muaj tais diav lossis nrog mov, asparagus lossis qee yam lwm hom phaj phaj.
Txoj Kev 4 ntawm 4: Ceviche Tilapia
Kauj Ruam 1. Sau cov khoom koj xav tau
Nov yog cov khoom xyaw uas koj xav tau los ua ceviche tilapia:
- 8 tilapia fillets
- 15 txiv qaub kua txiv
- 1 lws suav loj finely tws
- 1/4 clove ntawm tws liab dos
- 2 tws dib
- 1/2 pawg tws cilantro
- Ntsev kom saj
- Kua txob rau tsw
Kauj Ruam 2. Txiav cov tilapia nyoos rau hauv me me
Txiav lub tilapia rau hauv txog 1 nti (2.5 cm) daim thiab muab tso rau hauv lub tais loj.
Kauj Ruam 3. Txhuam cov ntses nrog kua txiv qaub
Nyem 15 limes thiab txhuam cov ntses nrog kua txiv kom txog thaum tus. Koj tsis tas yuav siv tag nrho cov kua txiv kab ntxwv tsuav yog tag nrho saum npoo ntawm tilapia hauv lub tais yog sib npaug.
Kauj Ruam 4. Muab cov txiv lws suav, dos liab thiab dib rau hauv ib lub tais
Ntxiv 1 lub txiv lws suav loj loj, 1/4 ntawm cov dos liab dos, thiab 2 dib uas tau tev, noob thiab txhoov rau hauv ib lub tais nrog rau cov tilapa daim kom txog thaum du. Tsis txhob sib xyaw cov khoom xyaw hnyav li cov tilapia daim tuaj yeem dhau los ua kua - tsuas yog do kom txog thaum tag nrho cov khoom xyaw ua ke zoo.
Kauj Ruam 5. Ntxiv cov coriander nplooj, ntsev thiab kua txob
Ntxiv 1/2 pawg ntawm finely tws coriander nplooj, ntsev thiab kua txob kom saj.
Kauj Ruam 6. Muab lub cev cev tso rau hauv lub tub yees tsawg kawg 1 teev
Qhov no yog lub sijhawm txaus los marinate cov ntses hauv cov kua txiv qaub thiab cov txuj lom. Koj tuaj yeem tso cov ntses hauv lub tub yees kom ntev dua - txog li ob peb teev lossis txawm tias hmo ntuj.
Kauj Ruam 7. Pab
Saj ceviche ua ntej ua haujlwm thiab ntxiv ntsev thiab kua txob ntxiv yog tias tsim nyog. Muab lub ceviche tilapia tso rau hauv lub khob iav lossis iav martini thiab txaus siab rau nws txias thiab qab.
