Tilapia yosavuta imeneyi imapangidwa ndi mayonesi ndi dijon yophimba mpiru ndi zina zonunkhira ndi zitsamba. Tilapia amawotcha ku ungwiro wokongola mwa mphindi 15 mpaka 20 zokha.
Gwiritsani ntchito tilapia yophika chokoma ndi mbatata yowotcha kapena saladi kapena masamba ophika.
Onaninso
Tilapia Yokotcha ndi Sipinachi Yatsopano
Tilapia ndi Bokosi la Garlic
Chimene Mufuna
- 4 tilapia zalande, pafupifupi 1 1/2 mpaka 2 mapaundi
- Supuni 2 kuwala mayonesi
- Masipuniketi awiri a uchi Dijon mpiru kapena Dijon mpiru
- 1 chikho cha panko mkate zinyenyeswazi
- 1/2 chikho zabwino mkate wouma zinyenyeswazi
- Supuni 1 ya paprika
- Supuni 1 yowuma parsley flakes
- Dash wa tsabola
- 1/2 supuni ya supuni ya anyezi
- 1/2 supuni ya supuni mchere kapena pafupifupi supuni ya 3/4 ya mchere wothira mchere
Momwe Mungapangire Izo
- Kutentha kwa 400F (200C / Gasi 6).
- Gwiritsani mafuta pang'ono poto osaphika, monga phala la odzola , kapena kupopera mankhwala opanda kuphika.
- Gwirizani mayonesi ndi mpiru; Sakanizani chisakanizo pamwamba pa ma tilapia.
- Mu pulogalamu ya chakudya, phatikizapo panko ndi zinyenyeswazi zabwino , paprika, parsley, tsabola, ufa wa anyezi, ndi mchere. Pangani nthawi 4 mpaka 6 kuti mugwirizane.
- Thirani zinyenyeswazi za mkate muzitsulo zazikulu, zosaya. Sungunulani mapepala ophimbidwa mu kusakaniza, kutembenukira kuti muvale mbali zonse.
- Konzani zophimbazo mu mbale yokonzekera kuphika.
- Likani nsomba za nsomba kwa mphindi 15 mpaka 18, kapena mpaka nsomba ikaphikidwe. Nthawi imadalira makulidwe a fillets. Nsomba zidzasintha mosavuta ndi mphanda.
- Chotsani mosamala tilapia ndi mbale ndi spatula.
Amatumikira 4.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 463 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 139 mg |
| Sodium | 846 mg |
| Zakudya | 30 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 57 g |