Sipinachi pesto amapanga topping zokoma kwa ma tilapia. The pesto ndi yovuta kukonza ndi thandizo kuchokera pulosesa chakudya. Ma Pecans amapereka mawonekedwe pamene tchizi ta Parmesan ndi adyo timatsuka pesto. Ngati muli ndi pesto yowonjezereka, tumizani kumbali kapena kuikamo chakudya china.
Chimene Mufuna
- 6 ounces masamba a sipinachi masamba, pafupifupi makapu 6,
- adagawanika
- 1/4 chikho
- mafuta aamuna osakwatiwa
- 1/2 chikho cha pecan halves
- 1/3 kapu yatsopano yowonjezera Parmesan tchizi
- 2 cloves apakati
- adyo, anaphwanyika ndi minced
- 1/4 supuni ya supuni mchere, kapena kulawa
- 6 tilapia fillets
Momwe Mungapangire Izo
Kutentha uvuni ku 400 F.
Katsamba kofewa poto 9 kapena 13-ndi-2-inchi yophika poto kapena phala losadziwika.
Mu pulogalamu ya chakudya, muthamanga pafupifupi theka la masamba osapinachi ndi 1/4 chikho mafuta, pecan halves, Parmesan tchizi, adyo, ndi 1/4 supuni ya mchere mpaka osakaniza ndi bwino kugwirizana.
Konzani masamba otsala a sipinachi pansi pa mbale yophika. Ikani fayilo ya tilapia pabedi la sipinachi ndipo ikani supuni imodzi ya mankhwala osokoneza bongo.
Yendani mopepuka kuti muphimbe zambiri za fayilo. Bweretsani ndi zotsalira zotsalira ndi pesto, kuwedza nsomba pang'ono ngati pakufunika. Sakanizani mopepuka ndi mchere ndi tsabola.
Kuphika kwa mphindi 15 mpaka 20, kapena mpaka tilapia imawomba mosavuta ndi mphanda.
Kutumikira ndi mpunga wophika wophika kapena pasta.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 765 |
| Mafuta Onse | 80 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 38 g |
| Cholesterol | 6 mg |
| Sodium | 464 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 8 g |