ʻO kēia meaʻai me ka'ōlaina kālapia i hanaʻia i meaʻai a me ka meaʻaiʻono, a he mea wikiwiki a maʻalahi ka hoʻomākaukauʻana. Pili kokeʻo Tilapia no ka mea, heʻano lahilahi nā kāpili. He iʻa keʻokeʻo momona ia, no laila keʻono ia i ka meaʻono, mai ke kaʻiʻana, ka lole, a me ke kāohi. Hoʻopiliʻia kēiaʻano i kahi pahuhu hou no ka haipule me ka hapaʻuʻuku. Manaʻoʻole e hoʻokuʻi i kekahi mau punetēpō nui o ka Parmesan kahi me nā paʻi no ka meaʻai maikaʻi. A iʻole, inā makemakeʻoe i ka maʻalahiʻana, eʻoki i ka waipū i lalo i 2 punetēpē.
No nāʻaoʻao'atiʻa, koho i kaʻaila i kuʻiʻia aiʻole ka'ailala. ʻO nā pīkāle Green a me nā broccoli kekahi mau koho maikaʻi no ko lākou'ōmaʻomaʻo'ōmaʻomaʻo maʻemaʻe aiʻole e lawelawe i ka iʻa me nā kāloka a iʻole ka hua pīpī.
Ka mea e pono ai
- 4 tilapia kīpili (e pili ana i 1 a 1 1/2 paona)
- ʻO ka paʻakai a me ka pepa eʻono
- 1 ka palaoa wīpī (maʻemaʻe hou)
- 3 punetēpēpaila (melted)
- 1/2 teaspoon basil (lau maloʻo)
Pehea e hana ai
- ʻO ka umu hehi a 400 F.
- Butter i kahi pālua bakena.
- E hoʻonohonoho i nā kāpili tilapia ma ka pīpī e hoʻomākaukauʻia a kāpīpīʻia me ka paʻakai a me ka pepa. E hoʻohui i ka waiūpū me nā manawa e koe ai a hoʻoulu ai i ka palaoa . E kāpīpī i nā pahuhuna ma luna o nā kālapia.
- Hoʻomaʻa i nā pā iʻa no ka 12 a 15 mau minuke, a hiki i ka maheleʻana i ka iʻa. No ka'ōniʻoniʻo i ke kāpiliʻana,ʻo ka'ōlohelohe no kahi o hoʻokahi minute, ai 'ole a hiki i ka'aluʻoluʻana o nā kuhū.
- E'ālū pinepine ka fsh me kahi lāʻau i ka wā i hanaʻia. ʻO 145 Nēmeke ka palekana no ka iʻa.
- Me ka spatula, e hoʻololi pono i nā kāpili tilapia i nā papa aiʻole i kahi kīʻaha mālama.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 372 |
| Ka nui o ka momona | 13 g |
| Ka momona | 6 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 125 mg |
| Sodium | 413 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 1 g |
| Pāmua | 42 g |