Sebelisa li-fillets tseo u li ratang haholo tsa tlhapi bakeng sa risepe ena. Tilapia kapa haddock e ne e tla ba liqeto tse kholo.
Sebeletsa tlhapi ena e monate ka li-wedges tsa lemon le sauce ea remoulade kapa moriana oa tartar , hammoho le coleslaw le fries kapa litapole tse halikiloeng .
Seo U tla se Hloka
- 1/4 senoelo sa lebese
- 1 teaspoon letsoai
- Lik'hilograma tse peli li qhibilihile litlhapi tsa litlhapi tse ncha kapa tse nang le serame
- 1/2 senoelo se omme
- bohobe ba lijo
- 1/2 teaspoon paprika
- 1/4 senoelo grated Parmesan chisi
- 2 tbsp. lebese le qhibilihileng
Kamoo U ka e Etsang
- Preheat oven ho 375 F. Ho tlosa sejo se 11 1/2 x 7 1/2 x 2-inch.
- Kopanya lebese le letsoai ka sekotlolo se sa tebang. Kopanya bohobe crumbs, paprika le chisi ea Parmesan ka sekotlolo se seng.
- Koahela litlhapi ho kenya lebese motsoako ebe o kopanya motsoako. Lokisetsa sejana se phehiloeng. Botlolo bo qhibilihisitsoeng ka marang-rang ka holim'a lihlopha.
- Bake ka metsotso e 25 ho isa ho e 30, ho itšetlehile ka botenya ba li-fillets. Litlhapi li lokela ho fokotsa habonolo ka fereko ha e etsoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 225 |
| Total Fat | 7 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 16 mg |
| Sodium | 151 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 9 g |
| Liprotheine | 11 g |