Talapia si fudud ayaa si fudud loo rasaaseeyaa leh majones fudud iyo dijon mustard oo leh dhir udgoon iyo xawaashyo asaasi ah. Talapia waxaa loo dubay si buuxda ufududaynta 15 daqiiqo ilaa 20 daqiiqo.
U adeegso tilapia macmacaan leh oo la dubay oo la dubay ama baradho la dubay iyo saladh ama khudaarta cagaaran.
Eeg Sidoo kale
Bakay Tilapia iyo Spinach Fresh
Tilapia oo leh Astaan Garlic
Waxa aad u Baahantahay
- 4 xabo tilapia, qiyaastii 1 1/2 ilaa 2 rodol
- 2 qaado qaado majones
- 2 qaado shaah Dijon mustard ama Dijon mustard
- 1 koob oo jeexan rooti panko
- 1/2 koob oo ah rooti rooti qallalan oo engegan
- 1 qaado shimbir ah
- 1 qaado oo qalajiyey dhir daawada
- Qashinka basbaaska
- 1/2 shaaha basbaas
- 1/2 qaado oo cusbo ah ama qiyaastii 3/4 qaado shaah milix ah
Sida loo sameeyo
- Foosto kuleylka ah ilaa 400F (200C / Gas 6).
- Si tartiib ah u dufac digsi digsi oo qoto-dheer, sida birta lakabka ah ee jelly ah , ama ku buufin leh buufin karsan.
- Isku darka majones iyo mustib; xoqin isku dar ah lafaha tilapia.
- Cunto mashiinka cuntada ah, isku dar midabka panko iyo eeyaha cunnada ee wanaagsan , paprika, dhir, basbaas, budada basasha, iyo milixda. Nabarka 4 illaa 6 jeer isku darka.
- Ku shub isku burburin rooti oo isku dhexdhexaad ah, weel madow. Ku dar digsiyada daboolan ee isku dhafan, u rog labeenta labada dhinac.
- Diyaarso laysku duubo weelka wax lagu dubo.
- Dubo digada kalluunka ilaa 15 illaa 18 daqiiqo, ama ilaa kalluunka la kariyo. Waqtiguna wuxuu ku xiran yahay dhumucda qashinka. Kalluunka ayaa si fudud ugu dhuujin doona fargeeto goorta la qabanayo.
- Si taxadar leh uga saar liisaska tilapia si aad ugu tilmaantid saxarada.
Waxay u adeegtaa 4.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 463 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 139 mg |
| Sodium | 846 mg |
| Carbohydrateska | 30 g |
| Fiber diirran | 2 g |
| Protein | 57 g |