Hoʻopiliʻia kēia mau tilapia a hoʻolimalimaʻia me kahi mea momona a me ka palaoa wili palaoa, a laila uaʻokiʻia i ka maikaʻi. ʻO kaʻailaʻana i ka iʻa i hoʻonaniʻia eʻono lākou e like me kaʻalani, akā, me ka mea momona a emiʻole ka calories.
E lawelawe i kēia mau iʻa i ka loleʻala a i kahi kānana home remake .
Ka mea e pono ai
- 1 i 1 1/2 paina kālapia kī
- 2/3 kapu i ka palaoa
- 3/4 ke kīʻaha i nā'ōwili palaoa
- 1/4 ke kī
- 1/2 teaspoon Creole ka hoʻonaniʻana
- 1½ teaspoon ka paʻakai
- 1 teaspoon nā paʻi pā'ū maloʻo
- 1/2 teaspoon lau lauoho lauoho,'ōhū
- 2 hua nui
- 2 punetēpuni kaʻaila a iʻole kaʻaila maikaʻi
- 2 i 3 punetēpē kaheʻe i ka waiū, koho
Pehea e hana ai
- E puhi i ka umu a 400 F (200 C / Gas 6).
- Hoʻopiʻia ke kālapia me nā wai anuanu; e maloʻo.
- E kau i ka palaoa i loko o kahi poho aiʻole ke pā.
- I kekahi pā pāpaʻu'ē aʻe aiʻole kekahi pālaha pāʻani, e hui pū i ka'ūpū berena , ka meaʻala, ka hoʻolāʻau Creole, ka paʻakai, ka paʻi, a me ka thyme.
- Ma kekahi pā pāpaʻu'ē aʻe aiʻole kekahi pāpaʻa, pale pū me kaʻaila a me ka waiū.
- E lawe i ka paila i loko o ka palaoa, a laila e komo i loko o ka waihona hua, a laila laila e hoʻokomo i loko o kaʻaila kuʻakai i hoʻonaniʻia.
- E kau i nā kāpili tilapia i uhiʻia ma kahi pā bakena i hoʻokuʻuʻia me ka mea'ūpī (non-baking or olive oil). Inā makemakeʻia, e hoʻolei i kēlā me kēia'ōpū me kahi liʻiliʻi o ka waiū.
- Eʻai i ka iʻa i loko o ka umu wela i ka 10 a 15 mau minuke, aiʻole a hiki i ka māmā o ka iʻa.
E lawelawe 4 a 6.
Hiki iāʻoe ke like
ʻO Tilapia me Dijon Pecan Topping
ʻO Tilapia me ka'ōmole Cilantro
ʻO Tilapia me kaʻaila Dill a me kaʻaila
Kāpena Chipotle Mayonnaise Peʻe a Pālahalaha paha
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 497 |
| Ka nui o ka momona | 19 g |
| Ka momona | 6 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 234 mg |
| Sodium | 646 mg |
| Nā Carbohydrates | 60 g |
| Fiber Dietary | 12 g |
| Pāmua | 23 g |