Tilapia e Baked le Panko Coating

Tilapia ena e bonolo haholo ea panko-crusted e nkoa e le ka mayonnaise e khanyang le seaparo sa mosetareta sa Dijon le tse ling tsa linoko le litlama. Li-tilapia li apesoa phethehong ea crispy ka metsotso e 15 ho isa ho e 20 feela.

Sebeletsa tilapia ena e monate e behiloeng ka litapole tse halikiloeng kapa tse halikiloeng le salate kapa meroho e chesitsoeng.

Bona hape
Li-Tilapia tse Bakeng le Fresh Spinach
Tilapia e nang le Butter ea garlic

Seo U tla se Hloka

• 4 litlhapi tsa tilapia, tse ka bang 1 1/2 ho ea ho 2 lik'hilograma
• 2 tablespoons light mayonnaise
• Limpopo tse 2 tsa mahe a linotši Dijon mosetareta kapa mosetareta oa Dijon
• 1 cup panko bread crumbs
• 1/2 senoelo bohobe bo omeletseng crumbs
• 1 teaspoon paprika
• 1 isipuni e omisitsoeng parsley flakes
• Letlapa la pepere
• 1/2 phofo ea onion ea teaspoon
• 1/2 teaspoon letsoai kapa hoo e ka bang 3/4 teaspoon ea motsoako o letsoai o nang le letsoai

Kamoo U ka e Etsang

1. Oli ea metsi a chesang ho 400F (200C / Gas 6).
2. Fokotsa khanya e khōlō e sa tebang, e kang jelly roll pan , kapa spray ea ho pheha e sa phekoleheng.
3. Kopanya mayonnaise le mosetareta; hlakola motsoako holim'a li-tilapia fillets.
4. Lijong tsa lijo, kopanya li-panko le li-crumbs tse monate , bo-paprika, parsley, pepere, phofo ea onion le letsoai. Kenya likhoeli tse 4 ho isa ho tse 6 ho kopanya.
5. Tšela bohobe bo motsoako ka har'a sekotlolo se seholo, se sa tebang. Koahela li-fillets tse koahetsoeng ka motsoako, u shebile ho apara mahlakore ka bobeli.

1. Lokisetsa li-coated fillets ka sejo se lokisitsoeng sa ho baka.
2. Boea litlhapi li koahela metsotso e 15 ho isa ho e 18, kapa ho fihlela ho phehoa litlhapi. Nako e itšetlehile ka botenya ba li-fillets. Litlhapi li tla fola habonolo ka fereko ha e etsoa.
3. Tlosa ka hloko litlhapi tsa tilapia ho lipoleiti ka spatula.

E sebeletsa 4.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	463
Total Fat	11 g
Fat Satated	2 g
Fat Unsaturated	3 g
Cholesterol	139 mg
Sodium	846 mg
Li-carbohydrate	30 g
Fiber Fiber	2 g
Liprotheine	57 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)