Iyi iri nyore panko-crusted tilapia inonyatsokonzerwa neyedza mayonnaise uye Dijon yemasitadhi kupfeka uye zvimwe zvinonhuwira nemishonga. Iyo tilapia yakabikwa kunokonzera kukwana mumaminitsi gumi nemashanu chete.
Shandisai tilapia yakabikwa yakabikwa ne mbatata yakakangwa kana yakabikwa uye saladi kana mishonga yakabikwa.
Onawo
Baked Tilapia uye Fresh Spinach
Tilapia ne Garlic Butter
Zvamunoda
- 4 tilapia fillets, inenge 1 1/2 kusvika 2 pounds
- 2 tablespoons chiedza mayonnaise
- 2 maaspuni uchi uchi Diadon masardadhi kana Dijon masitadhi
- 1 cup panko bread crumbs
- 1/2 kapu yakanaka yakaoma chingwa chingwa
- 1 teaspoon paprika
- 1 tablespoon yakaoma parsley flakes
- Dash pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon munyu kana pamusoro pe 3/4 teaspoon yemwaka yakagadzirwa nemunyu
Nzira Yokuita Izvo
- Ikoji inopisa kusvika 400F (200C / Gasi 6).
- Edzai girasi huru yakakura isina kubika, yakadai sejelly roll pan , kana kuti spray nekoti yekupisa spray.
- Gadzira mayonnaise nemasitadhi; bvisa musanganiswa pamusoro pematafura eTilapia.
- Muchigadzirwa chekudya, sanganisira panko uye makungu anonaka, paprika, parsley, pepper, onion powder, uye munyu. Pisa 4 kusvika 6 nguva kuti ubatane.
- Dururira chingwa zvimedu zvimedu zvakasanganiswa mukati, yakazara ndiro. Dhidzai mazai akavharidzirwa mumusanganiswa, kutendeuka kuti mupfeke mativi ose maviri.
- Gadzira mapepa akavezwa muhari yakagadzirwa kubika.
- Bika hove dzinobatanidzwa kwemaminetsi gumi nemasere kusvika gumi nemana, kana kusvika kusvika hove inogadzirwa. Nguva inoenderana nehupamhi hwezvigadziro. Hove dzichaita nyore nyore neforogo kana yapera.
- Ngwarira kubvisa tilapia zvidimbu kune mahwendefa ane spatula.
Inoshumira 4.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 463 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 139 mg |
| Sodium | 846 mg |
| Carbohydrates | 30 g |
| Dietary Fiber | 2 g |
| Protein | 57 g |