ʻO kēia wikiwiki a me Zesty Lemon Garlic Tilapia ua hoʻopiliʻia nā meaʻai mai kahi e Sam's Club. Lawe 'ia i 10 mau minuke e hoʻomākaukau ai, a hiki i 8 mau minuke, hiki ke koena o ka' ai, e hoʻolālā i ka manawa i hoʻohanaʻia ma ka lumi kuke e pili ana i ka hapalua hola. ʻO Tilapia, nā mea maoli iʻAmelika, ua mahiʻia i nā wahi pāʻoihana a puni ka honua, e hoʻolimalima loa ana ia lākou, a me ka iʻaʻoi loaʻekolu. ʻO ka momona momona he kūpaʻa, keʻokeʻo, heʻono a maikaʻi, a he kūpono hoʻi no ka kukeʻana, ka lawaiʻa, ka'ūʻana a me ka hoʻomoʻiʻana i ka umu, akā,ʻaʻole nui ma waho o nā meaʻai waho.
Ka mea e pono ai
- 1 teaspoon lemon pepper seasoning
- 1/2 teaspoon mahana a iʻole ka Hungarian paprika
- 1½ teaspoon ka paʻakai
- 1 teaspoon ka paʻakai'ōpala
- 1 teaspoon kaʻaila
- 1/2 teaspoon dried dill aiʻole basil
- 2 punetēpē kalo canola
- 4 (4-ounce) tilapia kīpī, holoiʻia a maloʻo maloʻo
- 1 1/2 tablespoons
- wai lemon
Pehea e hana ai
- ʻO ka umu hehi a 400 mau digita. I loko o kahi kīʻaha, hui pū i ka lemon i ka paʻalina, ka paprika, ka paʻakai, keleka, kaʻaila, ka pulu a me ka basil a me kaʻaila, e hoʻoulu ai a hiki i ka paʻi pepa.
- ʻO ka huapalapala lemon i alakaʻiʻia ma nāʻaoʻaoʻelua o ka tilapia. E kupa i ka meaʻala i nāʻaoʻaoʻelua o ka tilapia. E kau i ka tilapia ma kahi pepa kukui me ka pahū 7 a 8 mau minuke a hiki i ka manawa iʻakoʻia ai.
Kumu: Hāʻawiʻia mai kahi hoʻolālā a Sam's Club.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 220 |
| Ka nui o ka momona | 13 g |
| Ka momona | 2 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 68 mg |
| Sodium | 119 mg |
| Nā Carbohydrates | 2 g |
| Fiber Dietary | 1 g |
| Pāmua | 23 g |