Khonza le tilapia enomnandi nge-french fry, amazambane abusiwe, noma ilayisi, kanye nemifino eyintandokazi yomndeni wakho. I-broccoli ene-steam noma ubhontshisi obuluhlaza yizinqumo ezinhle kakhulu.
Okuzokwenza
- 2 kuya ku-3 amafutha wezipuni zemifino
- 1 indebe ama-breadcrumbs omile, noma
- amaphuphu e-panko
- 1/2 isipuni usawoti
- 1/4 ithisipuni emhlabathini
- i-paprika
- 1/4 isipuni anyanisi powder
- Dash leaf thyme
- Dash pepper yomhlabathi
- 1 ithisipuni ama-flakes e-parsley
- 6 kuya ku-8 tilapia izibopho
- 1/3 inkomishi yesardard lwesinaphi noma lwesinaphi esimnandi esinamashukela
- I-1/3 inkomishi imayonnaise yokukhanya
Indlela Yokwenza
- Ukushisa amafutha esikhwameni esikhulu phezu komlilo ophakathi.
- Uma usebenzisa amaphuphu e-panko, uwafake ku-processor yokudla nge-seasonings; inqubo kuze kube yimpucuko yesinkwa kahle.
- Ngesitsha esincane, hlanganisa isinaphi nemayonnaise; ukugqoka ama-tilapia izibhande ngokukhululekile bese uhlanganisa izingubo zesikhumba.
- Fry fillets eziboshwe emafutheni ashisayo endaweni eyodwa, uphendule ngokucophelela ngemva kwemizuzu engaba ngu-3 kuya kwengu-4. Pheka cishe imizuzu engaba ngu-3 ukuya kwemi-4 ubude, noma kuze kube yilapho uphekwe futhi ulula kancane.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 266 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 5 mg |
| I-sodium | 447 mg |
| Ama-carbohydrate | 26 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 4 g |