Tilapia Tare Da Buttery Crumb Topping

Wannan girke-girke tilapia girke-girke yana sa kayan abinci da abinci mai dadi, kuma yana da sauƙi da sauri. Tilapia yana dafa abinci da sauri saboda 'yan matan suna da bakin ciki. Itaccen kifi mai kyau ne, saboda haka yana karɓar dandano daga ƙwanƙasa, miya, ko ado. Wannan jujjuya yana haɗuwa da ƙwayar maɓallin ƙuƙwalwa da ƙananan basil. Yana jin kyauta don kaɗa wasu cakulan cakulan Parmesan tare da gurasar don dandano mai arziki. Ko kuwa, idan kuna son gwanin wuta, yanke man shanu har zuwa 2 tablespoons.

Don yin jita-jita a gefe, zaɓa gasassun ko gurasa da shinkafa ko shinkafa. Ganye mai tsayi ko broccoli zabi ne mai kyau don launin kore mai launi ko bauta wa kifaye da karas ko peas.

Abin da Kayi Bukatar

• 4 tilapia fillets (kimanin 1 zuwa 1 1/2 fam)
• Salt da barkono dandana
• 1 kofin gurasa crumbs (m sabo ne)
• 3 teaspoons man shanu (melted)
• 1/2 teaspoon Basil (ganye mai bushe)

Yadda za a yi shi

1. Heat tanda zuwa 400 F.
2. Butter babban, m baking tasa.
3. Shirya tilapia fillets a kan shirya burodi kwanon rufi da kuma yayyafa da gishiri da barkono. Hada man shanu tare da sauran kayan yaji kuma kiɗa tare da gurasa . Yayyafa da crumbs a kan tilapia fillets.
4. Gasa kifin kifi na tsawon minti 12 zuwa 15, ko kuma sai an dafa kifi. Don yin launin ruwan kasa, tofa, tsawon kimanin minti 1, ko kuma sai gurasar da aka yi launin launin ruwan kasa.

1. Fsh zai fara sauƙi tare da cokali a lokacin da aka yi. Mafi yawan zafin jiki na kifin shine 145 F.
2. Yin amfani da spatula, canja wuri na tilapia fillets zuwa faranti ko mai hidima.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	372
Total Fat	13 g
Fat Fat	6 g
Fat maras nauyi	4 g
Cholesterol	125 MG
Sodium	413 MG
Carbohydrates	20 g
Fiber na abinci	1 g
Protein	42 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)