Sebenzisa izintambo zakho ezintandokazi zokudoba kule recipe. I-Tilapia noma i-haddock ingababili ukukhetha okuhle.
Khonza le nhlanzi elihlwabusayo ngama-lemon wedges kanye ne- remoulade sauce noma i- tartar sauce , kanye ne- coleslaw kanye namafried amazambane abusiwe .
Okuzokwenza
- Ubisi lwekhamishi elingu-1/4
- 1 ithisipuni usawoti
- Amakhilogremu amabili aqoqa izinhlanzi ezinhlanzi ezintsha noma ezibandisiwe
- 1/2 indebe isomile
- izinhlanzi zesinkwa
- 1/2 isipuni i-paprika
- 1/4 indebe egayiwe i-Parmesan ushizi
- 2 tbsp. ibhotela elicibilikile
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-375 F. Gcoba isitsha sokubhaka se-11 1/2 x 7 1/2 x 2-intshi.
- Hlanganisa ubisi nosawoti esitsheni esingenalutho. Hlanganisa izinkwa, isinkwa, nama-parmesan ushizi kwesinye isitsha.
- Gweba izinhlanzi zezinhlanzi ngobisi ubisi bese ungena engxenyeni encane. Hlela esimweni sokupheka esilungisiwe. Ibhotela elicibilikile phezu kwezingubo.
- Bhaka imizuzu engu-25 kuya kwezingu-30, kuye ngokuthi ubukhulu bezinhlamvu. Inhlanzi kufanele ihambise kalula ngemfoloko uma isenziwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 225 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 16 mg |
| I-sodium | 151 mg |
| Ama-carbohydrate | 31 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 11 g |