I-Recipe Yokuhlanza I-Fish Fillet Eqoshiwe Yobhakabhaka Ngama-Breadcrumbs

Lezi zinhlanzi eziphekiwe zingenziwa nganoma yiziphi izinhlanzi ezincane ezinhlanzi. I-Sole ne- flounder yizinqumo ezinhle kakhulu, futhi i-tilapia nayo ingasebenza kahle. Izinhlanzi ziphekwa ngokukhethekile emakhopheni e-muffin ngokugxilisa phakathi.

Ukugxila kuyinhlanganisela yesinkwa esisha esiphundu, isisindo , nesilimo esidliwayo esinamagatsha anamanzi oqoshiwe. Engeza inyama yezinyosi, imfucu eqoshiwe, noma amakhowe ekugxotsheni uma ungathanda, noma uhlanganise cishe 1/4 indebe ye-Parmesan ushizi.

Okuzokwenza

• 1 1/2 kuya ku-2 amakhilogremu amahlanzi (amancane, afana ne-flounder, i-sole, noma i-tilapia)
• usawoti ukunambitha (izinhlanzi)
• 3 wezipuni anyanisi (oqoshiwe)
• 1/2 indebe yesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
• 6 wezipuni ibhotela (ecibilikile)
• 1 ithisipuni usawoti
• 1/8 isipuni pepper
• Ispuni 1 isipuni (amaqabunga omisiwe, ama-crumbled)
• 4 izinkomishi isinkwa (omile, usike noma aqhekeke zibe izingcezu 1/4-intshi)
• 6 amathisipuni ibhotela
• Ukuhlobisa: i-parsley eqoshiwe
• Okuzikhethela: i-lemon wedges

Indlela Yokwenza

1. Sishisa i-ovini ku-350 F.
2. Sika inhlanzi ibe yimichilo.
3. Ngokukhululeka gcoba i-muffin tin.
4. Lungisa izinkomishi ezilungiselelwe ze-muffin ngezinhlamvu zezinhlanzi; ufafaze kancane kancane usawoti.
5. E-skillet encane, funda u-anyanisi nesilimo esidliwayo esinamagatsha anamanzi ngebhotela kuze kube yilapho usethenda. Hlanganisa ingxube yemifino nebhotela nge 1 ithisipuni usawoti, umhlabathi omnyama omnyama, u-sage, kanye nezinkwa zezinkwa. Engeza amanzi amancane ashisayo uma ukugxila kubonakala kunomile kakhulu.
6. I-spoon igxila emgqonyeni ngamunye we-muffin.

1. Dot phezulu kwesikhungo ngasinye sokugxilisa nge-1/2 isipuni sebhotela bese ufafaza i-parsley eqoshiwe.
2. Bhaka kuhhavini eliphefumulelwe ngemaminithi angu-30, noma kuze kube yilapho izinhlanzi ziqhuma kalula ngemfoloko.
3. Khonza nge-wedmon wedges, uma ufisa.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	280
Inani lamafutha	19 g
I-Fat egcwele	10 g
I-Fat Unsaturated	5 g
I-cholesterol	115 mg
I-sodium	586 mg
Ama-carbohydrate	6 g
I-Fiber Dietary	1 g
Amaphrotheni	21 g

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