E lawelawe i kēia tilapiaʻono me nā kīla waina, nā'ōlapa i kuʻiʻia, a me ka raiki, me nā meaʻai punahele a kouʻohana. ʻO nā'āpana brokoli kōpiopio a me nā pīniʻeleʻele he koho maikaʻi loa.
Ka mea e pono ai
- 2 i ka 3 puna puna 'aile punetū
- 1 pākī palaoa momona maloʻo, aiʻole
- Pākuʻi ka panko
- 1½ teaspoon ka paʻakai
- 1/4 teaspoon'āina
- paprika
- 1/4 kapune'āla
- ʻO ka lau lau lau
- Dash pepa honua
- 1 teaspoon pākeke pākeke
- 6 i 8 tilapia paʻa
- 1/3 kapuʻO ka'opi a me ka pua nani
- 1/3 kapu lama mayonnaise
Pehea e hana ai
- ʻO kaʻaila hehi ma ka pale nui ma luna o ka mahana wela.
- Inā hoʻohana i ka palako crumbs, hoʻokomo i loko o kahi meaʻai meaʻai me nā mea kau; ka hana a hiki i ka wā eʻoluʻolu loa ka palaoa.
- I loko o ke kīʻaha liʻiliʻi, e hui pū i ka mākeke a me ka mayonnaise; me ke kapa lima kālapia me nā pāpale kāwili me ke kāwili palaoa.
- E paʻi i nā kālapia i uhiʻia i kaʻaila wela ma kahi papa hoʻokahi, e huli pono ma hope o 3 a 4 mau minuke. Eʻohi no kahi o 3 a 4 minuke ka lōʻihi, a hiki i ka wā iʻakoʻia a māmā ai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 266 |
| Ka nui o ka momona | 17 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 5 mg |
| Sodium | 447 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 5 g |
| Pāmua | 4 g |