Iyo sipinashi pesto inoita topping inonaka kune idzi tilapia fillets. Iyo pesto iri nyore kugadzirisa nekubatsira kubva pakudya purogiramu. MaPecans anopa ruvara asi Parmesan cheese uye garlic inonatsa pesto. Kana iwe uine pesto yakawanda, shingairira parutivi kana kuisvibisa kune imwe kudya.
Zvamunoda
- 6 ounces baby spinach leaves, anenge 6 makapu,
- akaparadzaniswa
- 1/4 mukombe
- anonyanya kuwanikwa nemafuta emuorivhi
- 1/2 mukombe pecan halves
- 1/3 mukombe wakachena shredded Parmesan cheese
- 2 mashizha mashizha
- garlic, kuputika uye kudyiwa
- 1/4 teaspoon munyu, kana kuti kuravira
- 6 tilapia fillets
Nzira Yokuita Izvo
Pisa ovheni kusvika ku 400 F.
Chiedza chinononoka 9-na-13-na-2-inch baking pan kana shallow casserole.
Muzvokudya zvekudya, zvinotapudza hafu yemashizha emasipinashi ne 1/4 mukombe yemafuta, pecan halves, Parmesan cheese, garlic, uye 1/4 teaspoon munyu kusvikira musanganiswa uhu hwakanaka.
Saronga sarinari mashizha akasara pamusoro pezasi kwebhaka yekubika. Isai tilapia fillet pamubhedha we sipinashi uye uise anenge 1 kikapu chesanganisi ye pesto pamutsetse.
Paridza zvishoma kuti ufukidze zvizhinji zve fillet. Dzokorora nehombera yakasara uye pesto, inobata hove zvishoma sezvinodiwa. Nyora zvishoma nezvishoma nomunyu uye pepper.
Bika kwemaminitsi 15 kusvika ku20, kana kusvika tilapia inoputika nyore neforogo.
Shumira nemucheka wakabikwa wakagadzirwa kana pasta.
Nutritional Guidelines (pakushanda) | |
---|---|
Calories | 765 |
Total Fat | 80 g |
Saturated Fat | 12 g |
Unsaturated Fat | 38 g |
Cholesterol | 6 mg |
Sodium | 464 mg |
Carbohydrates | 9 g |
Dietary Fiber | 5 g |
Protein | 8 g |