ʻO Tilapia he iʻa keʻokeʻo momona. ʻO ka'ilina tilapia toharite he 4 mau auneke, me ka 109 calories a 22 grams o ka meaola. He koho maikaʻi loa ia no kaʻike maʻalahi, a ua emi ke kaumaha i ka mercury.
He lahilahi nā'ā'ī o Tilapia a ua wikiwiki e kuke. ʻO ka papa hana kūpono a me ka manawa wikiwiki e hana i kēia kolala pāʻani i mea kūpono no kahi ahiahi pāʻani. ʻAʻole hiki ke hoʻolālā ma mua o 30 mau minuke, hoʻomaka e hoʻopau!
ʻO ka pīpī, ka lemon, a me nā mea kanu eʻono i ka iʻa i ka nani, a hana ia i ka meaʻai nui me ka laiki a me ke kīlaʻau i hoʻomapalaʻia. Makemake au i nā pākeke Brussels a me ka broccoli me ka iʻa, akā,ʻo ka huaʻai a me ka salakeke paha e hana ai i ka'āpanaʻaoʻao maikaʻi. Hiki iāʻoe keʻike i kekahi mau papa hana kuke a me nā manaʻo hoʻohālike i lalo o ka meaʻai.
Nānā Mehana: Kānaʻia Tilapia me ka'ōpala i kaʻulaʻula mai ka mayonnaise
Ka mea e pono ai
- 1 lemoni liʻiliʻi
- 4 punetēpēpēpō, hoʻonuanuʻia
- 1 punetune ka pāʻani liʻiliʻi
- 3/4 teaspoon ka paʻakai
- 1/8 kapune ka'ōpū maloʻo hou
- 1/4 kapu'āpanaʻeleʻele'ōpiopio, me nā kiʻekiʻe
- 4 tilapia kiʻi, e pili ana i 6 auneke i kēlā me kēia, ma kahi o 1 1/2 paona ka nui
Pehea e hana ai
- E puhi i ka umu a 400 F (200 C / Gas 6). ʻO ka paila he pāpālua 2- 3-quar baking baking a iʻole he pepa bakena.
- E hoʻolālā i ka lemona a pīpī i ka liʻune 1 o ka wai i loko o kahi kīʻaha. E hoʻoulu i ka lemon zest i ka wai me ka waiūpū'ūpū, ka paʻipaʻi paʻakai, ka paʻakai, ka pepa, a me nāʻeka'ōmaʻomaʻa.
- E kau i nā kāpili tilapia i ka papa hana i hoʻomākaukauʻia, e hoʻopili ana i nā welau ma lalo o ka mea e pono ai e mālama pono i ke kapa. E hohola i ka paila ma loko o nā kī iʻa.
- Eʻoki i nā kāpuni no kahi o 12 a 15 mau minuke, aiʻole a hiki i ka māmāʻana i nā lawaiʻa.
Hana ia i nā lawelawe 4 mau auneke.
Nā Manaʻo a me nā Variations
- Pono ka iʻa e puhi i 145 ° F (63 ° C), aiʻole a hiki i ka wā o ka opaque o kaʻiʻo a māmā me ka māina.
- Ināʻoe e puʻunaue i kahi iʻa iʻa nui, eʻokiʻoki loa i lalo i ke kikowaena.
- Kūpono nā ipu liʻiliʻi o kēlā me kēia kanaka no ka heleʻana mai ka umu i ka papaʻaina a hana lākou i kahi hōʻike maikaʻi.
- E hoʻokuʻu i ka'omaʻomaʻo'ōmaʻomaʻo a hoʻonui i kahi mea kanu hou i ka huiʻana o ka wai lemon. ʻO nā mea'ūpala hou a me ka laumele hou he maikaʻi loa i ka iʻa.
- E hoʻopili i ka pā'ū me ka puaʻa hou, aiʻole e hoʻohana i kahi 1/2 teaspoon o ka chervil dried.
- E hoʻohana i ka huilaʻana o nā mea kanu: 1 teaspoon o nā'ōpū hou i puhiʻia, 1 teaspoon o ka pāʻani liʻiliʻi, a me ka 1 teaspoon o kahi'āpala hou.
- Hoʻopili i 1 teaspoon o ke kākiki hou maʻemaʻe i ka hui wai paila, aiʻole e pili ana i 1/2 teaspoon o kaʻaila kukui.
Hiki iāʻoe ke like
- Hoʻopukaʻo Creole Tilapia a me ka huaʻai hou
- Kuʻiʻo Tilapia me PankoʻOlo
- ʻO Tilapia me ka'ōmole Cilantro
- ʻO Tilapia me kaʻaila Dill a me kaʻaila
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1276 |
| Ka nui o ka momona | 49 g |
| Ka momona | 20 g |
| Ka momonaʻole | 18 g |
| ʻO Cholesterol | 599 mg |
| Sodium | 418 mg |
| Nā Carbohydrates | 6 g |
| Fiber Dietary | 2 g |
| Pāmua | 192 g |