Azu ahihia pesto na-eme ka ihe na-adọrọ adọrọ maka ndị tilapia fillets. Ihe pesto dị mfe idozi na enyemaka si nhazi ihe oriri. Pecans na-enye udidi ka pasia Parmesan na garlic na-eme ka okpueze. Ọ bụrụ na i nwere ihe ọzọ, tinye ya n'akụkụ ma ọ bụ ghere ya maka nri ọzọ.
Ihe Ị Ga-achọ
- 6 ounces nwa akwukwo akwukwo, ihe dika iko isii,
- kewara
- 1/4 iko
- mmanu mmanu na-adighi-eleghi anya
- 1/2 iko pecan halves
- 1/3 iko ọhụrụ chika Parmesan shredded
- 2 ọkara cloves
- garlic, gbarisị ma ghaa
- 1/4 teaspoon nnu, ma ọ bụ iji detụ ire
- 6 tilapia fillets
Otu esi eme ya
Okpomọkụ oven na 400 F.
Jiri nwayọọ nwayọọ bọta ihe dịka 9 ma ọ bụ 13 na-2-inch ma ọ bụ ihe na-emighị emetọ.
N'ime ihe nri nri, ihe dị ka ọkara nke akwụkwọ nri na-eji 1/4 iko olive mmanụ, pecan halves, cheese Parmesan, garlic, na teaspoon 1/4 nnu ruo mgbe ngwakọta dị mma.
Debe ka akwukwo nri di na ala nke efere. Tinye fillet tilapia n'elu akwa akwụkwọ nri ma tinye ihe dị ka 1 tablespoon nke pesto ngwakọta na fillet.
Na-agbasapụ iji kpuchie ọtụtụ fillet. Na-emegharị ya na ị na-ejide onwe gị ma na-eri ya, na-amanye azụ azụ dị ka ọ dị mkpa. Ghichaa nnu na ose.
Richaa nkeji iri na ise ruo 20, ma ọ bụ ruo mgbe flakes tilapia na-eji ngwa ngwa.
Na-arụ ọrụ na osikapa ọkụ ma ọ bụ pasta.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 765 |
| Ọnụba abụba | 80 g |
| Abụba buru ibu | 12 g |
| Abụba na-enweghị ntụpọ | 38 g |
| Cholesterol | 6 mg |
| Sodium | 464 mg |
| Carbohydrates | 9 g |
| Fri nri | 5 g |
| Protein | 8 g |