Na-efe nri tilapia a na-ekpokọtara na french, poteto a ṅara n'ọkụ, ma ọ bụ osikapa, na akwụkwọ nri ndị ọkacha mmasị nke ezinụlọ gị. Broccoli steamed ma ọ bụ agwa akwụkwọ ndụ akwụkwọ ndụ bụ oke nhọrọ.
Ihe Ị Ga-achọ
- 2 ruo 3 tablespoons vegetable oil
- 1 iko ezigbo nri achicha akọrọ, ma ọ bụ
- panko crumbs
- 1/2 teaspoon nnu
- 1/4 teaspoon ala
- paprika
- 1/4 teaspoon yabasị ntụ ntụ
- Dash leaf thyme
- Dash ground pepper
- 1 teaspoon pasili flakes
- 6 ruo 8 tilapia fillets
- 1/3 iko Creole Mọstad ma ọ bụ osisi ose na-acha osere
- 1/3 iko ìhè Mayonezi
Otu esi eme ya
- Mmanụ aṅụ na nnukwu skillet n'elu okpomọkụ.
- Ọ bụrụ na ị na-eji panko crumbs, tinye ha na ihe oriri na processor na seasonings; usoro ruo mgbe achicha achicha di nma.
- Na obere efere, jikọta mọstad na Mayonezi; na-emesapụ aka uwe tilapia fillets na ngwakọta ahụ kootu na achịcha crumbs.
- Ghichaa na tilapia na-ekpo ọkụ n'ime mmanụ na-ekpo ọkụ n'otu akwa, na-elegharị anya nke ọma mgbe ihe dịka 3 ruo 4. Nri maka ihe dị ka minit 3 ruo 4, ma ọ bụ ruo mgbe esiri ya ma jiri nwayọọ gbaa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 266 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 5 mg |
| Sodium | 447 mg |
| Carbohydrates | 26 g |
| Fri nri | 5 g |
| Protein | 4 g |