Mapira a tilapiayi ndi abwino kwambiri pa zakudya zochepa. Chifukwa chake, ndi kusankha kwabwino ngakhale mutakhala ndi zakudya ziti. Nsomba yosavuta komanso yosakaniza nsomba nsomba bwino, ndipo mbale imatenga maminiti pang'ono kukonzekera ndi kuphika.
Kuti chakudyacho chikhale chochepa muzakudya, tilapia ndi kolifulawa yosakaniza ndi broccoli yosavuta ndi adyo . Kapenanso perekani nsombazo ndi mbale ya mpunga kapena mbatata yokazinga ndi nyemba zobiriwira .
Mapira a tilapia amalola pafupifupi ma ounces 4 a nsomba yophika pamtundu uliwonse. Lembani kachiwiri kachigawo kakang'ono ka magawo kapena alendo odyera. Nkhumba ya tilapia ya 6-ounce idzapatsa pafupifupi ma ola 4 mpaka 5 a nsomba yophika.
Powonjezerapo, perekani tilapiayi yokhala ndi panko yophika phokoso losavuta ndi Cajun crumb topping .
Chimene Mufuna
- Supuni 2 batala
- 2 cloves adyo, finely minced
- Thirani tsabola wakuda watsopano
- Dash mchere
- Dulani nyemba zoumbala kapena parsley
- Dash paprika
- 4 tilapia, maola 6 aliyense
Momwe Mungapangire Izo
- Mu phula, phatikizani batala, minced adyo, tsabola, mchere, udzu wachitsulo, ndi paprika. Kutenthetsa kutentha pang'ono mpaka batala utasungunuka ndikuyamba kuimirira. Chotsani kutentha ndi kuika pambali.
- Sakanizani pang'ono pang'ono mu botolo losavuta (kuphika mbale ndi zojambulazo, ngati mukufuna) kenaka muike malo okhala ndi tilapia pamalo omwe mumakhala nawo. Sungani pamwamba pa firiji iliyonse ya tilapia ndi chisakanizo chabwino cha batala.
- Kuphika pa 350 ° kwa mphindi 12 mpaka 15, mpaka iyo ikuwomba ndipo imasiyanitsa mosavuta ndi mphanda.
Chinsinsicho chimapanga ma-4 ounce servings kapena ma-6 ounce servings.
Malangizo Ophika Nsomba
- Nsomba ya kuphika imatha kutentha kwa 145 ° F mpaka mnofu umakhala wosavuta komanso ukuwoneka mosavuta ndi mphanda.
- Ngati simunatumikire nsomba nthawi yomweyo, khalani otentha mu 200 ° F kapena uvuni.
- Kwa nsomba iliyonse, perekani ma ola 4 mpaka 6 pa munthu aliyense.
- Tilapia ndi yaing'ono, koma ngati mutagawanitsa nsomba yaikulu pakati pa anthu awiri, muzidula mozungulira pamtunda, osati pamtanda.
- Ngati mukuphika nsomba yofiira ndi mchira wochepa, ikani pansi pang'onopang'ono.
- Kuti muchepetse vuto la nsomba zazing'ono ndi kugwa, yikani m'magulu ang'onoang'ono kapena gratin kuphika mbale zomwe mungathe kuzigwiritsa ntchito patebulo.
Njira Zing'ono Zochepetsera Kusuta Nsomba
- Lembani nsomba mu mandimu ndi mkaka yankho ndi supuni 1 ya madzi a mandimu pa chikho chilichonse cha mkaka.
- Lembani nsomba mu buttermilk kwa mphindi 15.
- Zowonongeka mu madzi amchere a mchere.
- Ikani nsomba mopepuka ndi madzi a mandimu kapena madzi a mandimu.
- Gwiritsani ntchito adyo, anyezi, mapuloteni atsopano, kapena zina zowonjezereka bwino mu nsomba.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 264 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 111 mg |
| Sodium | 428 mg |
| Zakudya | 11 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 38 g |