A pụrụ iji azụ ọ bụla dị mkpa a na-eji azụ azụ nwere azụ a. Nhọrọ na-enweghị atụ na ntụgharị dị mma, na tilapia nwekwara ike ịrụ ọrụ. Azụ a na-ejikọta ya n'ite iko muffin na nri na etiti.
Nri bụ nchikota nke achicha achicha, sage , na chopped celery. Tinye anu ogwu, anu ogwu, ma ọ bụ mushrooms na nri ma ọ bụrụ na ịchọrọ, ma ọ bụ jikọta ihe dịka 1/4 iko nke cheese Parmesan.
Ihe Ị Ga-achọ
- 1 1/2 na 2 pound fish fillets (dị mkpa, dị ka na-ese onyinyo, naanị, ma ọ bụ tilapia)
- nnu nụrụ ụtọ (maka azụ)
- 3 tablespoons yabasị (finely chopped)
- 1/2 cup celery (finely chopped)
- 6 tablespoons bọta (gbazee)
- 1 teaspoon nnu
- 1/8 teaspoon ose
- 1 saa osisi (akwukwo akwukwo ahihia, akwukwo ojoo)
- 4 iko achịcha (akọrọ, bee ma ọ bụ dọba n'ime 1/4-anụ ọhịa iberibe)
- 6 teaspoons butter
- Garnish: pasili pasili
- Nhọrọ: lemon wedges
Otu esi eme ya
- Ọkụ na oven ka 350 F.
- Bee anụ ahụ n'ime ibe.
- Jiri mmanu na-esi na mmanụ aṅụ.
- Wetuo iko muffin a na-etinye na iyak azụ; fesa ya na nnu.
- Na obere skillet, gbanye yabasị na celery na butter ruo mgbe ọ dị nro. Gwakọta ihe oriri na nnu bọta na 1 teaspoon nnu, na ose oji, sage, na cubes. Tinye obere mmiri ọkụ ma ọ bụrụ na nsị yiri ka ọ dị ala.
- Nri na-etinye n'ime iko muffin ọ bụla.
- Ghicha elu nke ebe ọ bụla na-eri nri na ihe dịka 1/2 teaspoon nke butter wee fesaa ya na pasili pasili.
- Na-esi na oven na-ekpo ọkụ ruo minit 30, ma ọ bụ ruo mgbe flakes azụ nwere ike iji ndụdụ.
- Jirinụ lemon wedges, ma ọ bụrụ na achọrọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 280 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 115 mg |
| Sodium | 586 mg |
| Carbohydrates | 6 g |
| Fri nri | 1 g |
| Protein | 21 g |