Kulukhuni ukukholelwa ukuthi ukunambitheka okunjalo kungavela ezimbalwa ezimbalwa! Ungakhulumi iqiniso lokuthi izinhlanzi zibhaka ezinyangeni ezingaba ngu-15. Uma ufuna iresiphi enhle yenhlanzi ukuze uthole ukudla okunethezeka kwansuku zonke, lokhu kuyisinqumo esihle kakhulu.
I-tilapia emnandi, enhle kakhulu iyathandwa yi-Dijon isarding topping. Ama-pecans aqoshiwe anika isidlo i-crunch nice. Ukusika amafutha namakholori ngaphezulu, sebenzisa amakhambi endaweni yama-pecans noma usebenzise imayonnaise enciphise amafutha.
Lokhu futhi kuyindlela enhle uma uzama ukunciphisa ukudla kwakho kwe-carb. Futhi uzizwe ukhululekile ukusebenzisa i-haddock noma i-pollock izibopho kule iresiphi. Izinhlanzi ezinhlanzi ezinhlanzi zizothatha isikhathi eside kuhhavini. Khonza nge-carb ephansi i- cauliflower irayisi noma ukholifulawa ocijile .
Uma ungahlehlisi ama-carbs, sebenzisa le nhlanzi ngamazambane ahlambulukile noma aqoshiwe .
Okuzokwenza
- 1/2 indebe imayonnaise
- 1/4 indebe ye-Dijon lwesinaphi (noma sebenzisa isardadi efanayo ye-gourmet)
- Amaphilisi ama-tilapia angu-1 (ahlukanise esiqandisini uma efriziwe)
- 1 ounce ama-pecans aqoshiwe (1/4 indebe)
Indlela Yokwenza
- Faka ibhotela elincane, i-pan enkulu yokubhaka, njengejelly roll pan .
- Ngesitsha esincane, hlanganisa imayonnaise nesinaphi.
- Ukusebenzisa amathawula wephepha, i-pat fish inomile.
- Hlela izibopho zezinhlanzi endaweni yokupheka okulungiselelwe.
- Spread imayonnaise ingxube ngaphezu kwefletthi ngayinye.
- Fafaza i-fillet ngayinye ngama-pecans aqoshiwe; cindezela phansi ngobumnene.
- Bhaka kuhhavini elingu-350 ° esheshisiwe ngaphambi kwemizuzu engu-12 kuya ku-15, kuze kube yilapho izinhlanzi zihamba kalula ngefoloko.
- Sebenzisa izibopho ezimbili kuya kwezingu-3 ngomuntu ngamunye, noma ama-ounces angu-4 kuya kwangu-6.
- Khonza nge-broccoli no-tincetu tincetu.
Izinguquko
Sebenzisa olunye uhlobo lwezinhlanzi ezimhlophe ezimhlophe kule recipe, njenge-pollock, i-haddock, i-cod, noma i-catfish.