Shandisai tilapia inovhunga nemafuta eFrench, mbatata yakakangwa, kana mupunga, pamwe chete nemhuri yako inofarira miriwo. Steamed broccoli kana bhinzi bhinzi zvakasarudzwa zvakanaka.
Zvamunoda
- 2 kusvika ku 3 maspuniji oiri yemafuta
- 1 kapu yakanaka yakaoma breadcrumbs, kana
- panko crumbs
- 1/2 teaspoon munyu
- 1/4 teaspoon pasi
- paprika
- 1/4 teaspoon onion powder
- Dash leaf thyme
- Dash pasi pepper
- 1 teaspoon parsley flakes
- 6 kusvika ku8 tilapia fillets
- 1/3 mukombe weCreole yemasitadhi kana kuti tsvina yemasitadhi
- 1/3 kapu chiedza mayonnaise
Nzira Yokuita Izvo
- Pisai mafuta muhope huru pamusoro pehutambo hunopisa.
- Kana ukashandisa panko crumbs, uzviise muzvokudya zvekudya pamwe chete nemwaka; kuratidzira kusvikira zvigumburwa zvechingwa zvinyatsonaka.
- Muchidimbu chiduku, fungidza masardard uye mayonnaise; kazhinji akafuka tilapia mazai nemusanganiswa ndokubva apfeka nguo nechingwa.
- Fry the coated tilapia fillets mumafuta anopisa mune rimwe chete, kutendeuka mushure memaminetsi anenge matatu kusvika mana. Ivhara kwemaminetsi anenge matatu kusvika kumakumi mana, kana kuti kusvika yakabikwa uye zvisinganyanyi kudonha.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 266 |
| Total Fat | 17 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 5 mg |
| Sodium | 447 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 5 g |
| Protein | 4 g |