Chophika chophikachi chotchedwa tilapia chimakhala ndi chovala chabwino kwambiri chomwe chimapangitsa nsomba kuti zilawe pafupifupi zokazinga, koma siziri. Chombocho ndi chisakanizo cha Panko (nsomba za mkate wa Japan), zidutswa za mbatata ndi grated Parmesan tchizi, zomwe zimapatsa tilapia chophimba bwino.
Kutumikira ndi chimanga chokazinga .
Chimene Mufuna
- 3 a sing'anga maekisi, otsukidwa ndi odulidwa (oyera ndi obiriwira mbali mbali)
- 1 tsabola wofiira wonyezimira wofiira, wothira ndi kuthira
- 1 clove adyo, minced
- Supuni 1. mafuta a azitona
- 1-1 / 2 mapaundi tilapia
- Mchere wamchere ndi tsabola wakuda wakuda
- Chikho chimodzi cha Panko (zinyenyeswazi za ku Japan)
- 1/2 chikho chophwanya mbatata
- 1/2 chikho grated Parmesan tchizi
- Supuni 2. mafuta, anasungunuka
Momwe Mungapangire Izo
- Chotsani uvuni ku 425 madigiri F. F. Chophika chophika 9 x 13 ndi kupopera.
- Gwiritsani mazira, tsabola wofiira, adyo ndi mafuta pamodzi. Kufalikira muzomwe zimakhala mu mbale yophika.
- Ikani nsomba pamwamba pa ndiwo zamasamba. Nyengo ndi mchere ndi tsabola.
- Dulani Panko, mbatata za mbatata, tchizi ta Parmesan ndi batala pamodzi. Fukani mofanana ndi nsomba, ndikukanikirira mosakanikirana ndi nsomba kuti mupange kutayirira.
- Kuphika mphindi 20-25 mpaka nsomba imatha mosavuta ndi mphanda.
Amapanga 4 ma servings.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 685 |
| Mafuta Onse | 31 g |
| Mafuta okhuta | 14 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 176 mg |
| Sodium | 631 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 59 g |