I-pesto yesipinashi yenza inhlawulo enhle kulawa ma-tilapia. I-pesto kulula ukuyilungisa ngosizo oluvela kwiprosesa yokudla. AmaPecans ahlinzeka ukuthungwa ngenkathi ushizi lweParmesan ne-garlic livutha i-pesto. Uma une-pesto eyengeziwe, yikhonze ohlangothini noma uyifake ngesinye isidlo.
Okuzokwenza
- 6 ama-ounces amaqabunga esipinashi, cishe izinkomishi ezingu-6,
- ihlukaniswe
- 1/4 indebe
- amafutha omnqumo angenasici
- 1/2 indebe ye-pecan halves
- I-1/3 indebe entsha eshicilelwe i-Parmesan
- Ama-clove amabili aphakathi
- i-garlic, ishaqile futhi ihlushwa
- 1/4 ithisipuni usawoti, noma ukunambitha
- Amathisela ama-tilapia ayisithupha
Indlela Yokwenza
Sishisa i-ovini ku-400 F.
Ibhotela elikhanyayo i-pan-bakhi-9-by-13-by-2-intshi yokubhaka noma i-casserole engajulile.
Ku-processor yokudla, ugayela cishe ingxenye yesiqabunga samaqabunga esipinashi nge-1/4 indebe yamafutha omnqumo, ama-pecan halves, ushizi we-Parmesan, i-garlic, ne-1/4 isipuni sikasawoti kuze kube yilapho ingxube ibonakala kahle.
Hlela amaqabunga esipinashi asele phansi kwesitsha sokubhaka. Beka i-tilapia fillet embhedeni wesipinashi bese ufaka isipuni esingu-1 se-pesto ingxube ku-fillet.
Shanyisa kalula ukumboza iningi leflett. Phinda ngezinhlamvu ezisele kanye ne-pesto, inhlanzi eqoqa kancane uma kudingeka. Phula kancane kancane usawoti kanye nopelepele.
Bhaka imizuzu engu-15 ukuya kwangu-20, noma kuze kube yi-tilapia egeleza kalula ngeforque.
Khonza ngelayisi eliphekiwe eliphekiwe noma pasta.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 765 |
| Inani lamafutha | 80 g |
| I-Fat egcwele | 12 g |
| I-Fat Unsaturated | 38 g |
| I-cholesterol | 6 mg |
| I-sodium | 464 mg |
| Ama-carbohydrate | 9 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 8 g |