A alayyafo pesto sa mai dadi topping ga wadannan tilapia fillets. Mai sauƙi shine sauƙin gyara tare da taimako daga mai sarrafa kayan abinci. Pecans samar da rubutu yayin da Parmesan cuku da tafarnuwa dandano da pesto. Idan kana da karin nau'i, kunna shi a gefe ko kuma daskare shi don wani abincin.
Abin da Kayi Bukatar
- 6 oganci jaririn bango ganye, game da kofuna 6,
- rabu
- 1/4 kofin
- karin man fetur maras budurwa
- 1/2 kofin pecan halves
- 1/3 kofin nunin Parmesan shredded shredded
- 2 matsakaici cloves
- tafarnuwa, ya rushe kuma ya yi min
- 1/4 teaspoon gishiri, ko dandana
- 6 tilapia fillets
Yadda za a yi shi
Yanke da tanda zuwa 400 F.
Man shayi mai sauƙi gishiri mai nisa 9-by-13-by-2-inch ko musacci.
A cikin abincin abinci, bugun jini game da rabi na alayyafo ya fita tare da 1/4 kofin man zaitun, pecan halves, cakula Parmesan, tafarnuwa, da teaspoon teaspoon 1/4 har sai ruwan magani ya zama daidaitattun daidaito.
Shirya rassan alaƙa na baya a kan kasan gurasar gasa. Sanya fillet na tilapia a kan gado na alayyafo kuma sanya game da 1 teaspoon na cakuda pesto a fillet.
Yi yaduwa don rufe mafi yawan fillet. Yi maimaita tare da sauran 'yan bindiga da pesto, ƙuƙuwa kifaye kadan kamar yadda ake bukata. Yayyafa ɗauka da sauƙi da gishiri da barkono.
Gasa na tsawon minti 15 zuwa 20, ko kuma lokacin da tarkon tilapia ya sauko da cokali mai yatsa.
Ku bauta wa tare da zafi dafa shinkafa ko taliya.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 765 |
| Total Fat | 80 g |
| Fat Fat | 12 g |
| Fat maras nauyi | 38 g |
| Cholesterol | 6 MG |
| Sodium | 464 MG |
| Carbohydrates | 9 g |
| Fiber na abinci | 5 g |
| Protein | 8 g |