Sebeletsa tilapia ena e monate le li-fries tsa French, litapole tse halikiloeng, kapa raese, hammoho le meroho ea hau ea lelapa. Li-broccoli tse tsitsitseng kapa linaoa tse tala ke khetho e ntle.
Seo U tla se Hloka
- Oli ea limela tse 2 ho ea ho tse 3
- 1 senoelo se omileng ka bohobe bo nang le bohobe, kapa
- panko crumbs
- 1/2 teaspoon letsoai
- 1/4 teaspoon fatše
- paprika
- 1/4 teaspoon onion phofo
- Dash thyme lekhasi
- Fata pepere ea lefatse
- 1 teaspoon li-flakes tsa parsley
- Li-tilapia tse 6 ho isa ho tse 8
- 1/3 senoelo sa Creole mosetareta kapa mose oa mosetareta o motsu
- 1/3 senoelo sa mayonnaise leseli
Kamoo U ka e Etsang
- Ho chesa oli ka skillet e khōlō holim'a mocheso o mofuthu.
- Haeba u sebelisa li-panko crumbs, u li kenye ka motlakase oa lijo ka li-seasonings; ts'ebetsong ho fihlela likotla tsa bohobe li le ntle haholo.
- Ka sekotlolo se senyenyane, kopanya mosetareta le mayonnaise; ho apara liaparo tsa tilapia ka seatla se bulehileng le motsoako ebe o apara ka bohobe crumbs.
- Fry li-tilapia tse koahetsoeng ka oli e chesang ka lehlakoreng le le leng, ho retelehela ka hloko ka metsotso e ka bang 3 ho isa ho e 4. Pheha ka metsotso e ka bang 3 ho isa ho e 4 ho feta, kapa ho fihlela o phehiloe 'me o le bonolo haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 266 |
| Total Fat | 17 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 5 mg |
| Sodium | 447 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 5 g |
| Liprotheine | 4 g |