Sẹla tilapia yii ti o dara pẹlu fries french, poteto gbigbẹ, tabi iresi, pẹlu awọn ẹfọ ayanfẹ ti ẹbi rẹ. Stecced steamed tabi awọn ewa alawọ ewe jẹ awọn aṣayan to dara julọ.
Ohun ti O nilo
- 2 si 3 tablespoons Ewebe epo
- 1 ago awọn akara onjẹ gbẹ daradara, tabi
- panku crumbs
- 1/2 teaspoon iyọ
- 1/4 teaspoon ilẹ
- paprika
- 1/4 teaspoon alubosa lulú
- Dash leaf thyme
- Dahọ ilẹ ata ilẹ
- 1 teaspoon parsley flakes
- 6 si 8 tilapia fillets
- 1/3 ago Creole eweko tabi kan eweko eweko ti o nipọn
- 1/3 ago ina mayonnaise
Bawo ni lati Ṣe O
- Ooru epo ni titobi nla lori ooru ooru.
- Ti o ba lo awọn crumbs panko, fi wọn sinu ẹrọ isise ounjẹ pẹlu awọn akoko; ilana titi ti awọn akara oyinbo yoo jẹ itanran.
- Ni ekan kekere, darapọ mọ eweko ati mayonnaise; daadaa ndan tilapia fillets pẹlu adalu ki o si ma ndan pẹlu akara crumbs.
- Fẹ awọn iyọ tilapia ti a bo ni epo ti o gbona ni awọkan kan, titan ni kete lẹhin nipa iṣẹju 3 si 4. Cook fun nipa 3 to 4 iṣẹju to gun, tabi titi ti a fi jinna ati ti o ni brownly browned.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 266 |
| Ọra pupọ | 17 g |
| Ọra ti a lopolopo | 2 g |
| Ọra ti a ko peye | 7 g |
| Cholesterol | 5 iwon miligiramu |
| Iṣuu soda | 447 iwon miligiramu |
| Awọn carbohydrates | 26 g |
| Fiber ti Dietary | 5 g |
| Amuaradagba | 4 g |