U adeegso suunkan fudfudud oo la dubay oo la dubay oo la dubay bariis bariis ah ama baradho la dubay.
Waxa aad u Baahantahay
- 4 illaa 6 lakabyo tilapia
- 8 ilaa 12 wiqiyadood isbinaajka
- 1/4 koob
- maraq digaag
- 1/4 qaado shinaal basal
- cusbo dhadhan
- basbaaska dhadhanka
- 1 qaado oo isku dhafan Cunto (wax badan ama ka yar dhadhanka)
- 1 yaanyo yaryar (jarjaran)
- 4 basasha cagaaran (khafiifin jarjaran)
Sida loo sameeyo
- Daadi 9x13-injirta dubista oo leh buufin karsan iyo ku dar isbinaajka.
- Haddii ay lagama maarmaan tahay in aad suufka u dhigto saxan duban, ku nadiifi ama isteerinka isbuunyada muddo daqiiqo ama laba ah si aad u yareyso.
- Isbargari cusbada cusbo iyo basbaas iyo budada basasha; ku dar maraq digaag.
- Daadinta tilapia si fudud oo leh cusbo, basbaas, iyo koorada Creole .
- Diyaarso digsiyada ka soo baxa isbinaajka lana rusheeyo yaanyo la jarjarey oo la jarjaray.
- Ku dabool saxanka dubista adoo isticmaalaya foornada iyo dubista 350F ilaa 20 daqiiqo, ama ilaa kalluunka si sahlan u foorno.
Waxaad sidoo kale u eg kartaa
Tilapia la dubay iyadoo la jaray casemad casaan leh
Tilapia la dubay Iyadoo Cajun Bread Crumb Topping
Tilapia Dijon iyo Daararka Panko
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 84 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 262 mg |
| Carbohydrateska | 18 g |
| Fiber diirran | 6 g |
| Protein | 4 g |