I-Baked Tilapia ne-Sipinishi Recipe

Khonza lokhu okudla okulula futhi okuhlwabusayo okuphekwa yi-tilapia nge-rice pilaf noma amazambane abhakabhaka.

Okuzokwenza

• 4 kuya ku-6 tilpia fillets
• I-ounces isipinashi eziyi-8 kuya ku-12
• 1/4 indebe
• inkukhu umhluzi
• 1/4 isipuni anyanisi powder
• usawoti ukunambitha
• pepper ukunambitha
• 1 isipuni se-Creole mixing seasoning (ngaphezulu noma ngaphansi ukunambitha)
• 1 utamatisi omncane (oqoshiwe)
• 4 anyanisi eluhlaza

Indlela Yokwenza

1. Sula isidlo sokubhaka se-9x13-intshi ngokupheka uphinde ukwengeze isipinashi.
2. Uma kunesidingo sokwenza isipinashi sikwazi ukungena esitsheni sokubhaka, ugaxe noma ushaye isipinashi ngomzuzu owodwa noma emibili ukuze wenze kancane.
3. Fafaza isipinashi nge usawoti kanye nepelepele ne-anyanisi powder; engeza umhluzi wenkukhu.
4. Fiphaza amafayili e-tilapia kancane ngosawoti, pepper, naseCreole seasonings .
5. Hlela izibopho phezu kwesipinashi bese ufafaza utamatisi oqoshiwe bese uhlunga anyanisi oluhlaza.

1. Ukumboza isidlo sokubhaka nge-foil bese ubhaka ku-350F imizuzu engu-20 kuya kwangu-25, noma kuze kube yilapho izinhlanzi ziqhuma kalula ngemfoloko.

Ungase Uthande

I-Tilapia Ekhejiwe NeMayonnaise Ebomvu Ethosiwe

I-Tilapia Yobhaka Nge-Cajun Bread Crumb Topping

I-Tilapia Nge-Dijon ne-Panko Coating

I-Tilapia Nge-Dill ne-Cream Cour

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	84
Inani lamafutha	1 g
I-Fat egcwele	0 g
I-Fat Unsaturated	0 g
I-cholesterol	0 mg
I-sodium	262 mg
Ama-carbohydrate	18 g
I-Fiber Dietary	6 g
Amaphrotheni	4 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)