Hoʻomaʻaʻia ka pahuʻai a me ka palaoa no ka hoʻopihaʻiaʻana o kēia mau mea i hoʻopihaʻia. Hāʻawi kahi wai liʻimaʻi lemon i kahi mea hou i ka hui o ka tuna.
Ka mea e pono ai
- 4 nā'ōmole'omaʻomaʻo (kaʻoki, ka hua a me ka membrane e weheʻia)
- 1 kaʻalani kala (kahi mea'okiʻuku)
- 1 ka'ōmole palaoa wīwī (māheleʻia)
- 1 hua (kahi i pākuʻiʻia)
- 1/2 kapu waiū
- ʻO ka paʻakai a me ka pepa eʻono
- 1 teaspoon wai wai lemona hou
- 1 can / 7 1/2ʻewalu oha ma keʻano
- 2 punetēpē ka paʻakai
- Kōʻano: Ceddar, kuhina, a pe Parmesan paha
Pehea e hana ai
1. Mīpala i nā pepa i ka wai paʻakai i hoʻolapalapaʻia no 5 mau minuke; e hoʻokahe maikaʻi.
2. E hui pū i kaʻokoʻa, 1/2 ago i ka palaoa, ka moa, ka waiū, ka paʻakai a me ka pepa, ka wai lemon, a me ka tuna.
3. E hoʻopiha i nā pūpū pepa.
4. Hoʻoulu i ka wai i hoʻonaniʻia me ka waiho 'ana i 1/2 cup brum crumbs; e kāpīpī i nā pepa'ūpī. E kau ma kahi pahū pāpaʻu ma 400 ° F (200 ° C / Gas Mark 6) no 15 mau minuke.
5. Inā makemakeʻia, topena me ka mīkī liʻiliʻi 5 mau minuke ma hope o ka pauʻana o ka pepa.
Nā hopena pili
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 346 |
| Ka nui o ka momona | 14 g |
| Ka momona | 7 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 101 mg |
| Sodium | 446 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 4 g |
| Pāmua | 23 g |