I-Tanupia Recipe ethosiwe elula

Lezi zibopho ze-tilapia zithandeka futhi zitholwa nge-cornmeal ne-bread crumb coating, bese ziphekwa ekupheleleni. Ukubhaka inhlanzi eboshiwe kwenza ukuba banambitheka cishe njengokuthosiwe, kodwa ngamakholori angaphansi kwamanoni ambalwa.

Khonza lezi zibopho zezinhlanzi nge-sauce ye-tartar noma isoso se- remoulade eyenziwe ngamakhemikhali .

Okuzokwenza

• 1 kuya ku-1 1/2 amakhilogremu ama-tilapia
• 2/3 indebe yonke ufulawa
• 3/4 inkomishi yesinkwa se-plain plain
• 1/4 indebe yokudla
• 1/2 isipuni IsiCreole sonyaka
• 1/2 isipuni usawoti
• 1 ithisipuni omisiwe ama-parsley flakes
• 1/2 ithisipuni omisiwe weqabunga le-thyme, eliqhekekile
• Amaqanda amabili amakhulu
• 2 wezipuni ubisi noma ukhilimu okhanyayo
• Izipuni ezimbili kuya kwezingu-3 zincibilikile ibhotela, ngokuzikhethela

Indlela Yokwenza

1. Sishisa ihhavini ku-400 F (200 C / Gesi 6).
2. Hlanza izibhamu ze-tilapia ngamanzi abandayo; i-pat eyomile.
3. Beka ufulawa esitsheni esingenalutho noma epulangwe.
4. Esinye isitsha esingenalutho noma ipayipi, hlanganisa izinkwa , isinkwa , isiCreole, usawoti, i-parsley ne-thyme.
5. Kwesinye isitsha esingenalutho noma ipuleti yepayipi, amaqanda aphunga ngekhilimu noma ubisi.
6. Faka ama-fillets kufulawa, bese ungena engxenyeni yeqanda, bese uwafaka engxenyeni enamahloni okhethiwe ukuze agqoke.

1. Beka izibopho ze-tilapia eziboshwe ebhodini lokubhaka elifakwe ngokupheka okuphambene nokupheka (i-butter-flavored or oil olive). Uma ufisa, shayela i-fillet ngayinye ngenani elincane lebhotela.
2. Bhaka izinhlanzi kuhhavini elushisayo ngaphambi kwemizuzu engu-10 kuya kwangu-15, noma kuze kube yilapho izinhlanzi zihamba kalula ngefoloko.

Ikhonza 4 kuya ku-6.

Ungase Uthande

I-Tilapia ene-Dijon Pecan Topping

I-Tilapia ene-Garlic Butter

I-Tilapia nge-Sauce Cilantro Cream

I-Tilapia ene-Dill ne-Cream Cour

Imifino ye-Chipotle yama-Spicy Idiza noma Shanyisa

I-Tilapia Recipe Izintandokazi

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	497
Inani lamafutha	19 g
I-Fat egcwele	6 g
I-Fat Unsaturated	7 g
I-cholesterol	234 mg
I-sodium	646 mg
Ama-carbohydrate	60 g
I-Fiber Dietary	12 g
Amaphrotheni	23 g

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