Izvi zvinokonzerwa ne-tilapia zvakasvibiswa uye zvakagadzirwa nechingwa uye chingwa chinokonzera kuputika, zvino zvakabikwa kusvika pakukwana. Kubika hove dzakaputika kunoita kuti vanweke sevhisi yakabikwa, asi nemafuta mashoma uye mashoma emakori.
Shandisa hove idzi idzi nemuchero we tartar kana kuti mishonga yakagadzirwa remoulade sauce .
Zvamunoda
- 1 kusvika 1 1/2 pounds tilapia fillets
- 2/3 mukombe wechinangwa choga
- 3/4 cup cup bread crumbs
- 1/4 kapu yemakumbo
- 1/2 teaspoon Creole seasoning
- 1/2 teaspoon munyu
- 1 teaspoon yakaomeswa parsley flakes
- 1/2 teaspoon yakasvibira mashizha thyme, crumbled
- 2 mazai makuru
- 2 tablespoons mukaka kana kamu cream
- Pipu 2 kusvika ku3 yakanyunguduka mafuta, zvichida
Nzira Yokuita Izvo
- Pisa huni ku 400 F (200 C / Gasi 6).
- Rinisa tilapia inoshongedza nemvura inotonhora; pat pakaoma.
- Isa mufuro muhari isina kudzika kana kuti ndiro.
- Mune imwe mupurasitiki isina kuvhara kana mupata wepee, iyananidza zvingwa zvechingwa , chimera, Creole kudya, munyu, parsley, uye thyme.
- Mune imwe mupurasitiki isina kuvhara kana mupata wepee, whisk mazai nekrimu kana mukaka.
- Dhadhara mahwendefa muupfu, ndokupinda mumusanganiswa wezai, wozodziputira mumusanganiswa wegumbwe wakarongedzwa kuti upfe.
- Isai tirapia yakavezwa yakagadzirwa pamusoro pebheka rinokonzerwa nekwenya yekubika kupikira (butter-flavored or olive oil). Kana uchida, shandisa chidimbu chimwe nechimwe chiduku.
- Bika hove muhovheni yepakutanga kwemaminitsi 10 kusvika ku15, kana kusvika hove dzinofamba nyore nyore neforogo.
Inoshumira 4 kusvika ku6.
Iwe Unogonawo Kuda
Tilapia neCilantro Cream Sauce
Zvine tsvina Chipotle Mayonnaise Dhip or Spread
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 497 |
| Total Fat | 19 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 234 mg |
| Sodium | 646 mg |
| Carbohydrates | 60 g |
| Dietary Fiber | 12 g |
| Protein | 23 g |