Kakaretso ena ea tilapia e apehileng e na le liaparo tse ntle tse monate tse etsang hore litlhapi tseo li latsoe ka ho halikiloeng, empa ha li joalo. Ho phunyeha ke motsoako oa Panko (li-crumbs tsa Japane), likhase tsa litapole tse pshatlehileng le cheese e bitsoang grmes Parmesan, ho fana ka khabiso ena ea tilapia e ntle e entsoeng ka flaky.
Sebeletsa ka poone e halikiloeng .
Seo U tla se Hloka
- Li-leek tse mahareng tse hlatsoitsoeng, tse hlatsoitsoeng (tse tšoeu le tse bolileng)
- 1 pepere e mofubelu e khubelu e khubelu, e pepetsoe le ho hlajoa
- 1 clove garlic, minced
- 1 teaspoon. oli ea mohloaare
- 1-1 / 2 lik'hilograma tsa tilapia
- Letsoai la koshe le pepere e ntšo e ncha
- 1 senoelo Panko (Japanese bread crumbs)
- 1/2 senoelo se pshatlehileng litapole tsa litapole
- 1/2 senoelo grated Parmesan chisi
- 2 tablespoon. botoro, e qhibilihisoa
Kamoo U ka e Etsang
- Preheat oven ho 425 degrees F. Coat sejana sa 9 x 13 sa ho pheha ka spray.
- Tlatsa li-leeks, pelepele tse khubelu, konofolo le oli ea mohloaare hammoho. Ajoe ka har'a sephara se seng sa ho baka.
- Beha tlhapi holim'a meroho. Nako le letsoai le pepere.
- Hlakola Panko, litapole tsa litapole, cheese ea Parmesan le botoro hammoho. Fafatsa ka mokhoa o ts'oanang ka litlhapi, o hatella ka hare ho litlhapi hore o thehe mokoloko o hlephileng.
- Boha metsotso e 20-25 ho fihlela litlhapi li fofa habonolo ka fereko.
E etsa marang-rang a mane.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 685 |
| Total Fat | 31 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 176 mg |
| Sodium | 631 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 3 g |
| Liprotheine | 59 g |