Ho pheha scallops ho potlakile ebile ho le bonolo, ke kahoo sena se bakileng leoatleng la scallops recipe ke tekanyetso ka tlung ea rona. Feela li-scallops ka botoro le li-seasoning, top le bohobe crumbs le bake. Ena e kentse litlolo tsa li-scallops tse monate ka pasta.
Seo U tla se Hloka
- 1 lb. leoatleng le nang le maqhubu a sefubelu, thawed ho latela litaelo tsa liphutheloana
- 1/4 senoelo sa botoro, ea qhibiliha
- 4 tablespoons minced konofolo
- Zest ea 1 lemon
- Letsoai la kosher le pepere e ntšo e ncha, ho latsoa
- 1/2 senoelo sa Panko bread crumbs
- 1 tablespoon oli ea mohloaare
Kamoo U ka e Etsang
- Preheat oven ho 425 degrees F.
- Ka sekotlolo se seholo, qhaqha scallops ka botorate e qhibilihisitsoeng, konofolo, khase ea lemon, letsoai le pepere. E-ja sejana sa bakeng sa 2-quart (bapisa litekanyetso) ka ho lekaneng.
- Kopanya Panko ka oli ea mohloaare. Fafatsa holim'a scallops.
- Ho hlahisa li-scallops 10-14 metsotso, ho fihlela ho phehoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 280 |
| Total Fat | 16 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 58 mg |
| Sodium | 621 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 1 g |
| Liprotheine | 16 g |