Shandisa iri nyore uye inonaka yakabikwa tilapia dish ne rizi pilaf kana mbatata yakabikwa.
Zvamunoda
- 4 kusvika ku6 tilapia fillets
- 8 kusvika ku12 ounces sipinashi
- 1/4 mukombe
- chicken muto
- 1/4 teaspoon onion powder
- munyu kuvira
- pepper kuvira
- 1 tablespoon Chireole chikafu chinokonzera (zvakanyanya kana zvishoma kuti zvidye)
- 1 duku nyanya (yakagurwa)
- 4 magirai eiii (akachekwa zvishoma)
Nzira Yokuita Izvo
- Shandisai 9x13-inch kubika ndiro nekubika sipira uye kuwedzera sipinashi.
- Kana zvichifanira kuita kuti sipinachi igone kuifanira mubibiki, kubika kana kusasa sipinashi kweminiti kana maviri kuti uite zvishoma.
- Fukidza sipinashi nemunyu uye pepper uye eiii poda; wobva wawedzera muto wehuku.
- Furai tilapia mafiritsi zvishoma nemunyu, pepper, uye Creole seasonings .
- Gadzirai mapepa pamusoro pepinashiro uye musvike nekatoriwa akachekwa uye mukananidza tema anyezi.
- Ivhara ndiro yekubika kubika nekubika pa 350F kwemaminitsi makumi maviri nemakumi maviri, kana kusvika hove dzinofamba nyore nyore neforogo.
Iwe Unogonawo Kuda
Baked Tilapia Yakabikwa Red Pepper Mayonnaise
Baked Tilapia Ne Cajun Bread Crumb Topping
Tilapia Ne Dijon uye Panko Coating
Nutritional Guidelines (pakushanda) | |
---|---|
Calories | 84 |
Total Fat | 1 g |
Saturated Fat | 0 g |
Unsaturated Fat | 0 g |
Cholesterol | 0 mg |
Sodium | 262 mg |
Carbohydrates | 18 g |
Dietary Fiber | 6 g |
Protein | 4 g |