Baked Tilapia NeSpinach Pecan Pesto

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

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
(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)