Le tilapia elula ye-panko-crusted ihlelwe kahle nge-mayonnaise ekhanyayo kanye ne-Dijon ye-mustard yokugqoka kanye nezinye izinongo eziyisisekelo kanye namakhambi. I-tilapia ibhakwa ukuphelela okuphephile emaminithini angu-15 kuya kwangu-20 kuphela.
Khonza le tilapia elihlwabusayo elibhakabhaka ngamazambane abusikiwe noma abhakabisiwe kanye nesaladi noma imifino eshubile.
Bona futhi
I-Tilapia Baked kanye neSipinashi Esisha
I-Tilapia ene-Garlic Butter
Okuzokwenza
- 4 tilapia izibopho, cishe 1 1/2 kuya 2 amakhilogremu
- 2 wezipuni imayonnaise ukukhanya
- 2 amathisipuni uju Dijon lwesinaphi noma Dijon lwesinaphi
- 1 indebe ye-panko isinkwa
- 1/2 indebe isinkwa esomile imvuthu
- 1 isipuni se-paprika
- Isipuni esingu-1 esomile i-parsley flakes
- Dash of pepper
- 1/2 isipuni anyanisi powder
- 1/2 ithisipuni usawoti noma mayelana ne-3/4 isipuni se-salt mix
Indlela Yokwenza
- Ihhavini lokushisa ku-400F (200C / Gesi 6).
- Gcoba kancane i-pan enkulu yokubhaka, engafani ne- jelly roll pan , noma uchithe ngokupheka okungahambi kahle.
- Hlanganisa imayonnaise nesinaphi; gubungula ingxube phezu kwezibhamu ze-tilapia.
- Esikhathini seprosesa yokudla, hlanganisa i-panko neyezinhlanzi ezinhle zesinkwa , i-paprika, i-parsley, i-pepper, i-anyanisi powder, nosawoti. Phuma izikhathi ezingu-4 kuya kwezi-6 ukuhlanganisa.
- Tshela ingxube yezinkwa isinkwa ebhodini elibanzi, elingajulile. Gcoba izibopho eziboshwe ngxube, uphendukele ekugqokeni izinhlangothi zombili.
- Hlela izinhlamvu eziboshwe esitsheni sokupheka esilungisiwe.
- Bhaka izinhlanzi zezinhlanzi ngemaminithi angu-15 kuya kwangu-18, noma kuze kuphekwe izinhlanzi. Isikhathi sincike ekutheni ubukhulu bezinhlamvu. Inhlanzi izoba lula kalula ngemfoloko uma isenziwa.
- Susa ngokucophelela izinhlamvu ze-tilapia amapuleti nge-spatula.
Ikhonza 4.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 463 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 139 mg |
| I-sodium | 846 mg |
| Ama-carbohydrate | 30 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 57 g |