ʻO kēia ka meaʻai'alalala nui o ka tilapia eʻoluʻolu i kāu mau malihini. Hoʻomaopopo e hoʻomalu i ka tilapia ma kekahiʻaoʻao no ka meaʻaʻole e nalowale ke kauʻana o Thai i loko o ke ahi. E lawelawe i kēia mau lole maikaʻi ma luna o ka raiki me nā meaʻai i hoʻomoʻaʻia no kaʻai maikaʻi.
Ka mea e pono ai
- 4 tilapia kīpili, e pili ana paha i 5-6 aune / 140-170 g
- 5-6 cloves keleka, minced
- 1/3 kapu / 80 mL cilantro lau
- 1/4 kapu / 60 mL kaʻaila
- 1/4 kapu / 60 mL lime wai
- 1/4 kapu / 60 mL ka niu waiu
- 2 punetēpuni / 30 mL keakea iʻa
- 2 teaspoons / 10 mL pepa keʻokeʻo
- 2 teaspoon / 10 mL ke kō
- 1 teaspoon / 5 mL coriander, honua
- 1 teaspoon / 5 mL kosher paʻakai
- 1/2 teaspoon / 2.5 kapuaʻi kala
- 4 lālā lime
- nā lālā cilantro no ka hoʻouluʻana
Pehea e hana ai
1. E kanu i ke kala, 1/3 kapu cilantro, kaʻaila, ka lime wai, ka waiu niu, ka mea iʻa, ka pepa keʻo, ke kō, ka coriander coria, ka paʻakai kosher, a me ka pauka lepo i loko o ka mea holoi a meaʻai. ʻO ka pālolo o ka pul 10 mau manawa, a hiki i ka manawa e hui pūʻia.
2. E kau i nā kīpili i loko o kahi pāʻani pāʻoli papau a me ke kapa komo i ka wai marinade. E uhiʻia me ka paʻi lole a hoʻokaheʻia i loko o ka pahu hauā no 30-45 mau minuke.
3. Hoʻomumu muaʻia no ka mahana wela.
Ma mua pono o ka hoʻokomoʻana i ka tilapia ma luna o ka palaoa, kaʻaila'enehu me ka hoʻohanaʻana i nā kuki a waho, ka pepa kāwili pepa a me kaʻaila. Kāwili pepa pepa me nā'ākī, e hoʻokuʻu i kaʻaila a kau ma nā'āpala. E hana i kēia mau manawaʻelima e hana ai i kahi'alikai lāʻau. He mea nui kēia i ka hoʻouluʻana i ka iʻa i mea e pale aku ai mai ka'ōhūʻana a me ke kaʻawale.
4. E waiho i nā kāpili tilapia i ka pahuʻaila i hoʻouluʻia a me ka kuke no 15-20 mau minuke, a hiki i ka hikiʻana o ka iʻa i kahi mahana wela o 145 mau lālepa F. E hoʻomanaʻo iʻole e hoʻololi i nā kī. I ka manawa i kukeʻia, e holoi pono i ka wela, e hoʻonani me nā lau cilantro a lawelawe me nā'āpana lime.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 226 |
| Ka nui o ka momona | 14 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,303 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |