Le recipe yokupheka i-tilapia inomshini omuhle owenza izinhlanzi zilalele cishe ezithosiwe, kodwa akunjalo. I-topping ingumxube wePanko ( izimpumputhe zesinkwa saseJapane), ama-chips amazambane achotshoziwe kanye noshizi we-Parmesan, owanikeza le recipe ye-tilapia ukuthungwa okuhle okunamandla.
Khonza ngommbila othosiwe .
Okuzokwenza
- Ama-leeks angama-3 aphakathi, ahlanjululwe futhi aqoshiwe (izingxenye ezimhlophe nezikhanyayo eziluhlaza)
- 1 pepper elibomvu eliphakathi kwebell, elihlwanyelwe futhi eliqoshiwe
- I-clove i-garlic, i-minced
- 1 ithisipuni. Amafutha e-Olive
- 1-1 / 2 amakhilogremu ama-tilapia
- Usawoti ongcolile kanye nomsundu omnyama omusha
- 1 inkomishi Panko (Japanese isinkwa imvuthu)
- 1/2 indebe echotshoziwe amazambane ama-chips
- 1/2 indebe egayiwe i-Parmesan ushizi
- Isipuni 2. ibhotela, lincibilikile
Indlela Yokwenza
- Hlanganisa i-oven ukuya ku-425 degrees F. Coat isitsha sokupheka esingu-9 x 13 ngokupenda okupheka.
- Gwema ama-leeks, pepper obomvu, i-garlic kanye namafutha omnqumo ndawonye. Phuma emgqeni wesitshalo ekubheni.
- Beka inhlanzi phezu kwemifino. Isizini ngosawoti kanye nopelepele.
- Toss Panko, ama-potato chips, ushizi weParmesan kanye nebhotela ndawonye. Ukufafaza ngokulinganayo phezu kwezinhlanzi, ucindezela kalula ezinhlanzi ukuze uhlanganise i-crust okuxekethile.
- Bhaka amaminithi angu-20-25 kuze kube yilapho izinhlanzi ziqhuma kalula ngemfoloko.
Yenza amasevisi angu-4.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 685 |
| Inani lamafutha | 31 g |
| I-Fat egcwele | 14 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 176 mg |
| I-sodium | 631 mg |
| Ama-carbohydrate | 40 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 59 g |