Lokhu iresiphi ye-tilapia ebhaka yenza ukudla okunomsoco futhi okumnandi, futhi ukulungiselela okusheshayo nokulula okulula. I-Tilapia ipheka ngokushesha ngoba izibopho zincane kakhulu. Iyinhlanzi emhlophe emhlophe, ngakho-ke kuthatha ukunambitheka kwayo ku-topping, sauce, noma ukuhlobisa. Le nguqulo ihlanganisa ukuhlunga okuncane okwenziwe nge-buttery nge-basil encane. Zizwa ukhululekile ukuphonsa izipuni ezimbalwa ze-Parmesan ushizi nama-breadcrumbs we-flavour ecebile. Noma, uma ufuna ukukhanya okulula, usike ibhotela kuze kube yizipuni ezimbili.
Ukuze uthole izitsha zangasese, khetha amazambane abusiwe noma abhakiwe noma ilayisi. Ubhontshisi obuluhlaza noma i-broccoli yizinqumo ezinhle zombala wazo ocacile noma ukhonza inhlanzi nge izaqathe noma ama-peas ashubile.
Okuzokwenza
- 4 tilapia izibopho (cishe 1 kuya 1 1/2 amakhilogremu)
- Usawoti kanye nopelepele ukunambitha
- 1 inkomishi isinkwa imvuthu (fresh fresh)
- 3 wezipuni ibhotela (ecibilikile)
- 1/2 isipuni sesipuni (amaqabunga omisiwe)
Indlela Yokwenza
- Ihhavini lokushisa kuya ku-400 F.
- I-Butter isitsha esikhulu esingajulile sokubhaka.
- Hlela izinhlamvu ze-tilapia epanini elisikiwe lokubhaka bese ufafaza usawoti kanye nopelepele. Hlanganisa ibhotela nge-seasonings esele bese uphonsa nge-breadcrumbs . Fafaza imvuthuluka phezu kwezibopho ze-tilapia.
- Bhaka izinhlanzi zezinhlanzi ngemaminithi angu-12 kuya kwangu-15, noma kuze kuphekwe izinhlanzi. Ukuze unqande ukusika, shayela cishe iminithi elingu-1, noma kuze kube yilapho imvuthu ingaboniswa kalula.
- I-fsh izofakela kalula ngemfoloko uma isenziwe. Ukushisa okungenani okuphephile kwezinhlanzi yi 145 F.
- Ukusebenzisa i-spatula, dlulisa ngokucophelela izinhlamvu ze-tilapia amapuleti noma isitsha sokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 372 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 125 mg |
| I-sodium | 413 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 42 g |