Ntụziaka tilapia a nke a na-eme nke ọma nwere ihe mkpuchi dị mma nke na-eme ka azụ na-atọ ụtọ eghe, ma ọ bụghị. Ngwunye ahụ bụ ngwakọta nke Panko (nri nri nke Japanese), kpoo nduku nduku na grated Parmesan chiiz, na-enye nke a tilapia uzommeputa a mara mma flavor.
Na-eje ozi na ọka eghe .
Ihe Ị Ga-achọ
- 3 ọkara leeks, saa na chopped (ọcha na ìhè akwụkwọ ndụ akwụkwọ ndụ akụkụ)
- 1 na-acha uhie uhie na-acha ọbara ọbara, seeded na diced
- 1 garlic garlic, minced
- 1 teaspoon. mmanụ olive
- 1-1 / 2 pound tilapia
- Nnu nnu na ncha oji
- 1 iko Pan (nri nri Japanese)
- 1/2 iko azọpịa ihe nduku poteto
- 1/2 cup grated Parmesan cheese
- 2 tablespoon. bọta, gbazee
Otu esi eme ya
- Ejiri ihe dị ka 425 degrees F. Were akwa efere 9 x 13 na-esi nri.
- Osisi na-acha uhie uhie, garlic na mmanụ oliv. Gbasaa na oyi akwa na efere efere.
- Tinye azụ n'elu akwụkwọ nri. Oge na nnu na ose.
- Toss Panko, kuki nduku, cheese Parmesan na butter n'otu. Wụnye azụ na azụ, na-agbanye ọkụ na azụ ka o wee nwee ntụpọ rụrụ arụ.
- Richaa nkeji 20-25 ruo mgbe flakes azụ nwere ike iji ndụdụ.
Na-eme 4 servings.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 685 |
| Ọnụba abụba | 31 g |
| Abụba buru ibu | 14 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 176 mg |
| Sodium | 631 mg |
| Carbohydrates | 40 g |
| Fri nri | 3 g |
| Protein | 59 g |