Ke ena recipe e monate ea tilapia. Hona ke sejana se bonolo ho itokisetsa le ho tšesaane litlhapi tsa tilapia ho baka kapele. Sebeletsa tilapia ena ka raese kapa litapole tse halikiloeng le meroho kapa salate e akhotsoeng.
Haeba u se na Cajun e lokiselitsoeng nako e telele, e etse ho tloha qalong. Leka mokhoa ona oa Cajun kapa oa Secreole o sa tsitsitseng mme o kenyelletsa letsoai ho crumbs, ho latsoa. Kapa sebelisa sena sa Cajun seasoning ka letsoai .
Recipe e amanang: Li- Tilapia Tse Hlileng li Nkiloe ka Mayonnaise e Khubelu
Seo U tla se Hloka
- Li-tilapia tse 4 ho isa ho tse 6
- Kopi e le 'ngoe
- bohobe bo monate bo bobebe crumbs
- 4 tablespoons botoro, arotsoe
- 1 1/2 teaspoon Cajun seasoning
- Finyella thyme e omisitsoeng
- 1/2 teaspoon letsoai
- Etsa pepere e ntšo
Kamoo U ka e Etsang
- Hape ho chesa ho fihlela ho 400 F.
- Oli e khanyang sejana se seholo sa ho baka.
- Lokisetsa lihlopha tsa tlhapi holim'a pente e lokisitsoeng ea ho baka. Brush ka 1 tablespoon ea botorate e qhibilihisitsoeng. Kopanya likhase tse 3 tse setseng tsa botoro le li-crumbs tsa bohobe le li-seasonings. Fafatsa li-crumbs holim'a li-tilapia fillets.
- Boea litlhapi li koalla metsotso e 10 ho ea ho e 15, kapa ho fihlela ho phehoa litlhapi. Litlhapi li tla opaque 'me li tla fola habonolo ka fereko ha e etsoa.
- Tlosa ka hloko li-plillets ho lipoleiti ka spatula.
E sebeletsa 4.
Litlhahiso tsa Litsebi
- Bakeng sa bohobe bo bonolo bo bocha bo bobebe, bohobe ba motsoako kapa bohobe ba letsatsi la motsoako oa ho ja lijo le ho tlosa li-crumbs ka mekotla ea li-freezer tsa zip. U tla ba le bohobe ka nako leha e le efe eo ue hlokang.
- Bakeng sa li-crumbs tse omeletseng, lijo-thollo tsa letsatsi kapa li-stale ka ontong - metsotso e ka bang 12 ho isa ho e 14 ho 325 F - ho fihlela o omisitsoe, ebe o sebetsa. Sheba Kamoo U ka Etsang Li-Crumbs Tse Bonoloang Tse Bonolo Bakeng sa Lintho tse hlahisang nako.
- Kakaretso ena e ka etsoa ka mefuta e meng ea litlhapi. Leka ka le haddock, cod, kapa pollock. Bakeng sa li-fillets tse ngata, lumella metsotso e 'maloa e eketsehileng ka ontong.
U ka 'na ua U rata
Litlhaku Tsa Tilapia Tse Bakeng Tse Nang le Letlalo la Masalate-Pecan
Tilapia e Nang le Sekhahla sa Litlhapi Tsa Butter
Litlhapi tsa Tilapia tse koahetsoeng ka letsoai li na le Lemon le Butter
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 263 |
| Total Fat | 13 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 31 mg |
| Sodium | 284 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |