U adeegso tilapia tufaaxa leh baradhada french, baradho la dubay, ama bariis, oo ay la socdaan khudaarta aad jeceshahay qoyskaaga. Brokolioli ama digirta cagaaran waa xulashooyin aad u fiican.
Waxa aad u Baahantahay
- 2 ilaa 3 qaado oo saliidda cuntada ah
- 1 koob oo isku dhafan oo qallalan oo adag, ama
- jeexjeexyada panko
- 1/2 qaado shaaha
- 1/4 qaado shaah
- paprika
- 1/4 qaado shinaal basal
- Cagaarka caleenka ah
- Burburiyaha dhulka
- 1 qaado oo jeex ah dhoobo
- 6 ilaa 8 lakabyo tilapia
- 1/3 koob Cajiinka khudradda ama khardal brown ah
- 1/3 koob oo majones dhalaalaya
Sida loo sameeyo
- Saliidda kuleylka ee farsamada weyn ee kuleylka dhexdhexaadka ah.
- Haddii aad isticmaasho caanaha panko, ku rid mashiinka cuntooyinka leh jawiga; geeddi-socodka ilaa inta eeydu ku jirto rootiga.
- In baaquli yar yar, isku dar ah iniin khardal iyo majones; siisid jalwadaga tilapia leh isku dar ah ka dibna joodar leh weelasha rootiga.
- Fry daboolka tilapia ah ee saliidda kulul ee lakabka hal mar, si taxadar leh u soo celi kadib 3 ilaa 4 daqiiqo. Karso illaa 3 ilaa 4 daqiiqo oo dheer, ama ilaa inta la kariyo oo si khafiif ah loo dhaqo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 266 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 2 g |
| Fat | 7 g |
| Kolestarool | 5 mg |
| Sodium | 447 mg |
| Carbohydrateska | 26 g |
| Fiber diirran | 5 g |
| Protein | 4 g |