He mea wela kēia Tilapia i ka wā i kauʻia i loko o kahi marinade kīnāʻole.
Ka mea e pono ai
- 2 paona / 900 g tilapia kiʻi
- 1 kaona / 240 mL kaʻaila
- 1 'ālika liʻiliʻi,'ohiʻoki
- 1 pākani pepa,ʻokiʻoki
- wai o 1 lemon
- 1 punetuni / 15 mL vinegar
- 2 teaspoons / 10 mL cayenne aiʻole nā meaʻulaʻula
- 1 teaspoon / 5 mL ka paʻakai
Pehea e hana ai
Hoʻohui i nā mea āpau a pau keʻole ka tilapia. E hoʻokuʻi i kahi o ka paʻakai. E kau i ka tilapia i loko o ke aniani aniani a uhiʻia me ka marinade. E huli i ke kapa komo a hoʻoneʻe i 20 mau minuke. Hoʻokumu mua. Hiki i ka marinade i loko o kahi kāpena a hoʻopuka i ka maʻihe, e hoʻokipa i ka mahana a hoʻokuʻu i lalo no kahi o 3-4 mau minuke. Wehe i ka wela aʻoluʻolu.
Ke kāhila tilapia ma kahi pālahalaha maʻamau-e like paha me 4 a 5 mau minuke a ma muli o ka hikiʻana o ka mahana o loko i ka māhele o ka iʻa i waena o 145-150 digeli F.
E lawelawe ma ka nininiʻana i kahi liʻiliʻi o ka mīni ma luna o nā kālapia tila.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1002 |
| Ka nui o ka momona | 99 g |
| Ka momona | 18 g |
| Ka momonaʻole | 59 g |
| ʻO Cholesterol | 113 mg |
| Sodium | 1,933 mg |
| Nā Carbohydrates | 8 g |
| Fiber Dietary | 1 g |
| Pāmua | 24 g |