Pesto isbinaajka waxay ka dhigtaa dufan cajiib ah oo loogu talagalay looska tilapia. Pesto waa sahlan tahay in lagu hagaajiyo caawimaad ka soo iibsade cunto. Pecans waxay siiyaan dhar-doobka halka jiiska Parmesan iyo dhadhanka dhadhanka loo yaqaan 'pesto'. Haddii aad leedahay pesto dheeraad ah, u adeega dhinaca ama ku daa cuntada kale.
Waxa aad u Baahantahay
- 6 wiqiyadood oo ah caleemo iswiirsan, ku dhawaad 6 koob,
- kala qaybsan
- 1/4 koob
- saliid dahab ah oo bikrad ah
- 1/2 koob oo baraf ah
- 1/3 koob oo jilicsan oo jilicsan
- 2 xabo dhexdhexaad ah
- toon, jajab iyo qasacad
- 1/4 qaado oo cusbo ah, ama dhadhan
- 6 daboolka tilapia
Sida loo sameeyo
Kuleylka foornada ilaa 400 F.
Si tartiib ah u saliifi 9-ilaa-13-by-2-inch digsi dubista ama digsi yar yar.
Mashiinka cuntada, qiyaasta kala badh ka mid ah caleemaha isbinaajka leh 1/4 koob saliid saytuun ah, hal jibbaar, jiiska Parmesan, toon, iyo 1/4 shaaha oo cusbo ah illaa qashirkuna yahay mid isku mid ah.
Diyaarso caleemaha sii deynaya caleemaha dubista. Ku rid maryo tilapia ah sariirta isbinaajka isla markaana ku rid qiyaasta 1 qaado oo ka mid ah isku dhafka pesto ee qasaca.
Si tartiib ah u faafi si aad u daboosho inta ugu badan ee qasacadda. Ku celi badhidii iyo lafo-beelka, kalluunka badan sida loo baahan yahay. Si fudud u daadi milix iyo basbaas.
Dubo 15 illaa 20 daqiiqo, ama ilaa tilapia si sahlan u daaqdo fargeeto.
Ku darso bariis karsan ama baasto.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 765 |
| Total Fat | 80 g |
| Fatuurad la ruxay | 12 g |
| Fat | 38 g |
| Kolestarool | 6 mg |
| Sodium | 464 mg |
| Carbohydrateska | 9 g |
| Fiber diirran | 5 g |
| Protein | 8 g |