Nsomba iyi yophika nsomba ingapangidwe ndi nsomba zochepa za nsomba. Zomwe zimakhala zokhazikika komanso zowonongeka ndi zosankha zabwino, ndipo tilapia ikhoza kugwira ntchito. Nsombazi zimawotcha mwapadera mu zikho za muffin ndi zoyika mkatikati.
Kupaka zinthu ndi kuphatikizapo nyenyeswa, mkate, ndi udzu wodulidwa. Onjezani nkhanu nyama, zitsamba zouma, kapena bowa kuti muzipaka ngati mukufuna, kapena kusakaniza pafupifupi 1/4 kapu ya tchizi ya Parmesan.
Chimene Mufuna
- 1 1/2 mpaka 2 mapaundi a nsomba (wochepa thupi, monga kupweteka, yekha, kapena tilapia)
- mchere kuti ulawe (nsomba)
- Supuni 3 anyezi (finely akanadulidwa)
- 1/2 chikho cha celery (finely akanadulidwa)
- Supuni 6 batala (kusungunuka)
- Supuni 1 ya mchere
- 1/8 tsabola supuni
- Supuni 1 supuni (zouma tsamba, crumbled)
- 4 makapu mkate (youma, kudula kapena kudula mu zidutswa 1/4-inch)
- 6 supuni ya tiyi ya batala
- Zokongoletsa: parsley wodulidwa
- Zosankha: mandini wedges
Momwe Mungapangire Izo
- Kutentha uvuni ku 350 F.
- Dulani nsomba kuti muzitha.
- Muzipaka mafuta mopangira.
- Onetsetsani makapu okonzeka okonzedwa ndi nsomba; kuwaza mopepuka ndi mchere.
- Mu tepi yaing'ono, sungunulani anyezi ndi udzu winawake mu mafuta mpaka mafuta. Sakanizani supatso ya masamba ndi batala ndi supuni ya 1 mchere, tsabola wakuda wakuda, masewera, ndi mikate ya mkate. Onjezerani madzi otentha pang'ono ngati kuyika kumakhala kouma kwambiri.
- Sakanizani msuzi mu chikho chilichonse cha nsomba.
- Ikani pamwamba pa chovala chilichonse ndi pafupifupi 1/2 supuni ya tiyi ya mafuta ndikusakaniza ndi parsley.
- Kuphika mu uvuni wokonzedweratu kwa mphindi makumi atatu, kapena mpaka nsomba zikuwoneka mosavuta ndi mphanda.
- Gwiritsani ntchito mandimu, ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 280 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 115 mg |
| Sodium | 586 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 21 g |