Na-efe nri a na-esi ísì ụtọ nke a dị mfe ma dị ụtọ nke nwere pilaf osikapa ma ọ bụ poteto.
Ihe Ị Ga-achọ
- 4 ruo 6 tilapia fillets
- Nri 8 ruo 12 ounce
- 1/4 iko
- efere ọkụkọ
- 1/4 teaspoon yabasị ntụ ntụ
- nnu nụrụ ụtọ
- ose nụrụ ụtọ
- 1 tablespoon Creole seasoning mix (ihe ma ọ bụ obere ka nụrụ ụtọ)
- 1 obere tomato (chopped)
- 4 eyịm eyịm (thinly sliced)
Otu esi eme ya
- Na-esi efere efere 9x13-inch na-esi nri na ịgbakwunye akwụkwọ nri.
- Ọ bụrụ na ọ dị mkpa ime ka mkpụrụ osisi ahụ tinye ya n'ime efere na-esi nri, na-esi mmiri ma ọ bụ na-eme ka akwụkwọ nri ahụ ruo otu minit ma ọ bụ abụọ ka ị kwụsị.
- Wụpịa akwụkwọ nri na nnu na ose na yabasị ntụ; tinye broth ọkụkọ.
- Wụpịa tilapia jiri nwayọọ na nnu, ose, na Creole .
- Chọkọta ihe ndị a na-etinye n'elu akwụkwọ nri ma fesaa ya na chopped tomato na sliced akwụkwọ ndụ akwụkwọ ndụ.
- Na-ekpuchi efere efere na foil na akpọọ nkụ na 350F maka minit 20 ruo 25, ma ọ bụ ruo mgbe flakes azụ nwere ngwa ngwa.
I nwekwara ike
Tilapia nke na-acha na-acha na-acha ọbara ọbara
Bila Tilapia na Cajun Bread Crumb Topping
Tilapia na Dijon na Panko Coating
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 84 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 262 mg |
| Carbohydrates | 18 g |
| Fri nri | 6 g |
| Protein | 4 g |