Zakudya za tilapiazi zimaphika chakudya chopatsa thanzi komanso chokoma, ndipo ndi kukonzekera kosavuta komanso kosavuta. Tilapia amaphika mwamsanga chifukwa zilembozo ndizochepa kwambiri. Ndi nsomba zoyera, choncho zimatengera kuyamwa, msuzi, kapena zokongoletsa. Bukuli limaphatikizapo kupopera kofiira kochepa komwe kumakhala kochepa. Khalani omasuka kuponya supuni zing'onozing'ono za tchizi za Parmesan ndi zakudya zowonjezera. Kapena, ngati mukufuna kupalasa, yikani batala mpaka supuni 2.
Patsamba mbale, sankhani mbatata yophika kapena yophika. Nyemba zobiriwira kapena broccoli ndizosankha bwino mtundu wawo wobiriwira kapena kutumikira nsomba ndi kaloti kapena nandolo.
Chimene Mufuna
- 4 tilapia (pafupifupi 1 mpaka 1 pounds)
- Mchere ndi tsabola kuti mulawe
- 1 chikho cha mkate zinyenyeswazi (zofewa mwatsopano)
- Supuni 3 batala (kusungunuka)
- 1/2 supuni ya supuni (masamba owuma)
Momwe Mungapangire Izo
- Mpweya wotentha ku 400 F.
- Buluu lalikulu mbale yopanda kanthu.
- Konzani mapiritsi a tilapia pa chophika chophika ndi kuwaza ndi mchere ndi tsabola. Sakanizani batala ndi otsalira mchere ndikuponyera ndi mkate . Fukani zinyenyeswazi pa tilapia fillets.
- Lembani nsomba za nsomba kwa mphindi 12 mpaka 15, kapena mpaka nsomba ikaphikidwe. Kuti muve bulauni, perekani kwa mphindi imodzi, kapena mpaka zinyenyeswazi zisakanike.
- Fsh adzakhala flake mosavuta ndi mphanda pakatha. Mtengo wotsika wotetezeka wa nsomba ndi 145 F.
- Gwiritsani ntchito spatula, mosamalitsa kusamutsa tilapia pamapope kapena mbale mbale.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 372 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 125 mg |
| Sodium | 413 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 42 g |