Hazırlık Süresi: 10 dakika
Pişirme Süresi: 16 dakika
Değerlendirme:
FatSecret Üyelerinin Ortalama Değerlendirmesi
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üye tarafından: NaptownM
Adobe and Parmesan Crusted Tilapia
A mild and flavorful low fat fish dish.
Malzemeler
Talimatlar
- Mix the Adobo spice (or you can make your own Adobo spice by combining equal amounts of cumin, onion powder, salt, ground black pepper, garlic powder, and turmeric), and oregano.
- Pre-heat an iron skillet, preferably an iron grilling skillet on medium-high heat. Coat the skillet well with the olive oil.
- Prepare the fish by rinsing with cold water and pat dry with a paper towel or cloth. Apply the spice mixture to both sides of the tilapia fillets.
- Add tilapia fillets to the skillet and cook for 6 minutes on each side. Add lime juice to the skillet after the fish is flipped.
- Grate the ground black peppercorn and lightly sprinkle the grated parmesan cheese over the tilapia fillets.
- Place the iron skillet in the oven for 1 minute if you have a broiler, 2-3 minutes otherwise.
- Remove skillet from the oven and remove the fillets from the skillet. Allow to sit for 2 minutes.
- Serve fillets with or without a garnish. Best served along with a salad and a small portion of roasted red potatoes.
712 üye yemek kitabına bu tarifi ekledi.
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Değerlendirmeler
This dish was so so delish!!(licking my lips). Very tasty..I did cook the fish 6 minutes on both sides. I used chipotle pepper sauce in place of the adobo and mixed that with the oregano. I will be making this dish alot. I'm in love. :)
16 Eki 12 üye tarafından: BBD5
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My husband absolutely loved this dish! It was very tasty. I subbed lemon juice for lime juice (didn't have any) and cut the amount of olive oil in half and it turned out fantastically. I didn't have Adobo seasoning, so I followed the tip given in the recipe; it was so quick and easy that I was able to have dinner ready in about a half hour. (I started with one and wound up having to use two skillets to hold the fish, so that's part of why cooking time for me took longer. This is a very quick to prepare dish.) Though 6 minutes cooking time is definitely too long. I cooked my fish for 2 minutes each side and that was enough.
11 Nis 12 üye tarafından: MrsTofu
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excellent - even with a couple of substitutions such as a "summer savory" from spice island for the oregano and no turmeric and halibut for tilapia.
02 Oca 12 üye tarafından: karen cville
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the recipe look great, but in order to be able to use it for induction, we'd need to know the serving size and of course, how many net carbs in a serving,
12 Kas 11 üye tarafından: ob2il
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Delicious~! I used ocean perch and lemon juice only because that is what I had on hand....very good recipie!
17 Oca 11 üye tarafından: JMM7
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Great recipe! Used swordfish...delicious!
11 Kas 10 üye tarafından: Mrs 2290
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Tasty and simple. My fish needed less than 6 mins each side. I thought the oil seemed excessive but it's really necessary to keep the fish from sticking to the pan. Also, I think the title is meant to be Adobo not Adobe.
08 Haz 10 üye tarafından: kimcurtiss
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Very good. I used cod instead of tilapia.
31 May 10 üye tarafından: mlwqx
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Nice mix of variety and flavors
26 May 10 üye tarafından: Runesinger
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Daha Fazla Tarif Bul
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Öğün Türüne göre Filtre Et
Ana Yemekler
En Yeni Yemek Tarifleri
Tatlı, çiğneme gerektiren ve sağlıklı atıştırmalık.
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Güzel kokulu, lezzetli ve düşük kalorili tarif.
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Kolay, lezzetli ve orta derecede tatlı.
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Yumuşak, lezzetli ve lif açısından zengin.
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Yemek Tarifi Gönder
Beslenme Özeti:
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Adobe and Parmesan Crusted Tilapia bir porsiyonunda 244 vardır.
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Kalori Dağılımı: %59 yağ, %2 karb, %39 prot. |
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Besin Değerleri
Porsiyon Boyutu
porsiyon başı
Enerji
1020 kj
244 kcal
Yağ
16,35g
Doymuş Yağ
3,388g
Trans Yağ
0g
Tekli Doymamış Yağ
9,856g
Çoklu Doymamış Yağ
1,469g
Karbonhidratlar
1,18g
Şeker
0,16g
Fiber
0,4g
Protein
24,13g
Sodyum
798mg
Kolesterol
58mg
Potasyum
23mg
Kalori Dağılımı:
Karbonhidrat (%2)
Yağ (%59)
Protein (%39)
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*TGD üzerine kurulmuş 2000 kalori
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