6-Zosakaniza Tilapia Yowonongeka ya Amondi

Zakudya Zofunikira (potumikira)

Malori - 320

Mafuta - 13g

Carbs - 16g

Mapuloteni - 38g

Nthawi Yonse 25 min
Konzani mphindi zisanu , Cook 20 min
Mapemphero 2 (1 tilapia iliyonse)

Kudya mapuloteni owonda kwambiri monga nsomba ndi njira yabwino yothandizira kuchepetsa cholesterol. Ngati simukugwiritsa ntchito kuphika nsomba, zingakhale zoopsa poyamba. Tilapia ndi malo abwino kuyamba. Ndi nsomba yoyera kwambiri, yofiira kwambiri yomwe imakhala yovuta kwambiri komanso yosasangalatsa kwambiri.

Tilapia imeneyi imakhala yosavuta kwambiri, yathanzi kwambiri yomwe imakhala yabwino kwa masabata onse. Tembani nsomba ndi "mkate" wa amondi ndikuphika. Kenaka muzilumikiza ndi masamba otentha ndikutumikira kwa mbewu zonse, ndipo chakudya chamadzulo chimatumizidwa!

Zosakaniza

• 1/4 kapu yaiwisi ya almond
• 1/4 chikho chonse tirigu panko mkate zinyenyeswazi
• 1/4 supuni ya supuni ya tsabola wakuda
• 1/4 supuni ya supuni ya adyo ufa
• 1 mandimu
• 2 (6-ounce) tilpia mapepala
• Mafuta a parsley okonzedwa bwino, chifukwa chotumikira (zosankha)

Kukonzekera

1. Kutentha kotentha ku 375F. Lembani pepala lophika ndi zikopa kapena silicone.
2. Mu chogwiritsira ntchito chakudya, kuphatikizapo amondi, panko, tsabola, ndi ufa wa adyo.
3. Finyani mandimu pa nsomba za nsomba ndi kuvala mbali zonse ziwiri ndi almond osakaniza. Malo pa pepala lophika lokonzekera.
4. Kuphika kwa mphindi 10 mpaka 15 (malingana ndi kuchuluka kwa nsomba) ndikuika pansi pa broiler kwa mphindi zisanu mpaka zisanu.
5. Chotsani mu uvuni ndi kusangalala.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati mulibe tilapia, nsomba zina zoyera, monga cod, zigwira ntchito.

Chinsinsichi chidzagwiranso ntchito bwino ndi pecans kapena walnuts. Mitedza yambiri imapereka ubwino wa thanzi la mtima.

Malangizo Ophika ndi Kutumikira

Simungapeze zinyenyeswazi za mkate wa tirigu? Yambani nokha potsitsa kagawo kakang'ono ka mkate wa tirigu mpaka crispy, kenaka muchikulire mu zakudya zopangira zakudya kapena blender kuti mupange zinyenyeswazi.

Onetsetsani nsomba mosamala pansi pa broiler kuti zisatenthe.

Tumikirani tilapia ndi mbali ya nyemba zobiriwira kapena masamba ena otentha kuti azidya mwamsanga.