Ena cod e bakeng ke snap ho lokisetsa. Hape esita le bana bao ka tloaelo ba sa tšoaneng le litlhapi ba tla iphumana ba huleloa ho risepe ena ka lebaka la ho phunyeha ha sekhukhu. Ke ntho e makatsang le e monate ebile e entsoeng ka ntho e 'ngoe e se e le ea bana - cornflake crumbs!
Leka ho sebeletsa cod ena ka litapole tse halikiloeng le linaoa tse tala tse nang le walnuts le botoro bo botala.
Seo U tla se Hloka
- 1 isipuni. oli ea mohloaare
- 1 lik'hilograma tsa cod fillets
- Kopi e 1 ea mosetareta oa Dijon
- 1/2 senoelo se pshatlang cornflakes
- 1paspoon e qhibiliha botoro
Kamoo U ka e Etsang
- Preheat oven ho ea likhato tse 400 F. Oli ea mohloaare e pholileng ka holim'a bakeng.
- Ho hlaba mosetareta holim'a li-cod fillets.
- Khothalletsa hore u se ke ua tšoaetsoa ke li-crumbs le botorame e qhibilihisitsoeng. Fafatsa ka li- cod fillets , u hatelletse habobebe ka menoana ea hao ho etsa bonnete ba hore maqhubu a khomarela.
- Beha pampiring e lokisitsoeng ea ho baka.
- Bake metsotso e 15-20, ho fihlela litlhapi li tletse hohle le li-flakes habonolo ka fereko.
Nako ea ho baka e tla itšetleha ka hore na fillets e teteaneng hakae. Sheba ka metsotso e 15. Haeba e sa etsoa, tsoelapele ho baka, ho hlahloba metsotso e meng le e 'ngoe ho fihlela e etsoa.
U se ke ua lahleheloa ke: Fish Recipes for Kids
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 165 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 71 mg |
| Sodium | 299 mg |
| Li-carbohydrate | 0 g |
| Fiber Fiber | 0 g |
| Liprotheine | 24 g |