Nutrition Highlights (pakushanda)
Maoriro - 320
Fati - 13g
Carbs - 16g
Protein - 38g
Nguva Yese 25 min
Prep 5 min , Cook 20 min
Kushumira 2 (1 tilapia imwe neimwe)
Kudya zvakakosha mapuroteni sehove inzira yakanaka yekuderedza cholesterol yako. Kana iwe usati wambojaira kubika gungwa, zvinogona kunge zvichityisa pakutanga. Tilapia inzvimbo yakanaka kutanga. Ihove nyoro, ine mvere yakachena hove iyo inonyanya kushandiswa uye haisi "yehove."
Iyi almond yakasvibiswa tilapia isiri nyore kwazvo, mutsara wehutano hwakakwana kwevhiki. Ingovhara hove ne "almond" uye ubike. Zvadaro wozvibatanidza nemashizha emvura uye kushandiswa kwezviyo zvakakwana, uye kudya kwemanheru kunoshandiswa!
Zvimwe
- 1/4 mukombe yaiama almonds
- 1/4 cup full wheat panko bread crumbs
- 1/4 teaspoon ichangobva kupwanyika mutsvuku
- 1/4 teaspoon garlic powder
- 1 lemon
- 2 (6-ounce) tilapia mafayiti
- Yakasvibiswa parsley, yekushandira (kusarudza)
Kugadzirira
- Ikoji inopisa kusvika ku 375F. Tora bhokiti nebhandi kana kuti silicone kubika mat.
- Muchigadzirwa chekudya, sanganisira maamondi, panko, pepper, uye garlic powder.
- Fukidza lemon pamusoro pehove dzehove uye jasi mazamu maviri nemarimondi musanganiswa. Gadzirai pazvigadzirwa zvokubika kubika.
- Bika kwemaminitsi gumi nemaminitsi gumi nemashanu (zvichienderana nehupamhi hwehove) uye wozoisa pasi pejiraira kwemaminitsi makumi matatu kusvika pamasere.
- Bvisa kubva muchoto uye ufare.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usina tilapia, dzimwe hove dzakachena dzakachena, dzakadai sekodhi, dzichashanda.
Iyi kamukira inoshandawo zvakanaka ne pecans kana kuti walnuts. Nyama dzakawanda dzinopa hutano hwemwoyo.
Kubika uye Kushumira Mazano
Haungawani here chingwa chakakwana chegorosi maguru? Ita yako pachako nekugadzira chidimbu chegorosi rose wegorosi kusvikira crispy, ugoikuya muzvokudya zvekudya kana kuti blender kuti uite zvimedu.
Tarisa hove dzacho zvakanyatsonaka pasi pejira kuitira kuti irege kupisa.
Shumira tilapia nerutivi rwebhinzi bhinzi kana zvimwe mimwe midzi yakabikwa kuitira kudya nokukurumidza uye nyore.