ʻO kēiaʻano lehu,ʻo ka tilapia maikaʻi nui, he pahele e hoʻomākaukau ai a hoʻokipa. He mau minuke wale nō ka iʻa e hoʻoponopono ai a kuke. Hoʻohanaʻia nā kāpili me kaʻalaniʻulaʻula maikaʻi, ka lime, ka'ōmole cilantro. E lawelawe i ka iʻa i ka milo a me ka laiki i hoʻomalaʻia i ka laiki a iʻole i ka palaoa i hoʻomapalaʻia. E hoʻonui i nā huaʻai hua'alaina no kaʻaiʻana i kaʻohana maikaʻi.
ʻO ka lawelaweʻana i iʻa, e like me kaʻAhahuiʻAmelika, e like paha ia me ka nui o kahi puke kākau, aiʻole 3.5 mau auneke i kukeʻia. Hāpai lākou iʻelua mauʻano iʻa i ka hebedoma. Ma keʻano haʻawina kālā,ʻo ka tilapiaʻaʻole wale nō kaʻoluʻolu a me kaʻoihana pili kālā, ua emi ke kaumaha i ka mercury.
Nā hopena pili
ʻO Tilapia me kaʻaila
Pauʻo Dijon Mustard Tilapia me ka PankoʻOhi
Ka mea e pono ai
- 1 1/4 i 1 1/2 paina kālapia (mau puʻupuʻu)
- 1 ka'uneʻena baila (melted)
- ʻO ka paʻakai a me ka pepa eʻono
- 1 kaʻailaʻailaʻaila
- 1 clove keleka (maikaʻi loa)
- 2 wili ('elepona'ōmaʻomaʻo,'āniʻona liʻiliʻi)
- 1 kaʻaila (i kaumaha)
- 1/4 kapu cilantro (kahi hou,'āpala)
- 1 punetēpō lime wai
- 1 teaspoon zest (lime, finely grated)
- ʻO ka paʻakai paʻakai a me ka lepo hou, eʻono
Pehea e hana ai
- E puhi i ka umu a 375 F (190 C / Gas 5).
- Kuhi i ka paila panake me ke pāpale; ka pīpī me kaʻaila kapiʻole.
- E'ōwili i nā kāpili tilapia māmā me ka waiūpaʻa a hoʻomākaukau i ka pā i hoʻomākaukauʻia. E kāpīpī i nā pāpiki māmā me ka paʻakai a me ka pepa.
- Eʻai i ka iʻa no kahi o 20 mau minuke, aiʻole ia a mākaukauʻia ka tilapia ma waena o ka lawaiʻa me ka māmā.
- I kēia manawa, e wela i kaʻailaʻaila ma loko o ka liʻiliʻi liʻiliʻi ma luna o ka mahana wela; ua hoʻoulu i ke kele a me ka libita no 1 i 2 mau minuke. E hoʻoulu i ka mea kaumaha a hoʻokahe i ka mea hoʻohālike. Hoʻomaʻoʻia no kahi o 3 a 4 mau minuke e ho'ēmi iho i ka paku. E hoʻonaninu i kaʻaila cilantro hou, kaʻaila lime a me ka zest, a me ka paʻakai a me ka pepa eʻono ai. Hoʻomaʻo kahi hoʻokahi minute no ka lōʻihi.
- ʻO Drizzle kahi o ka lole ma luna o kēlā me kēiaʻano iʻa.
E lawelawe ana 4.
Nā Manaʻo a me nā Variations
- Ināʻaʻoleʻoe he lawaiʻa o cilantro, e hoʻohana i ka pāʻani pāʻani liʻiliʻi i ka papa.
Hiki iāʻoe ke like
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 451 |
| Ka nui o ka momona | 29 g |
| Ka momona | 16 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 75 mg |
| Sodium | 185 mg |
| Nā Carbohydrates | 40 g |
| Fiber Dietary | 11 g |
| Pāmua | 13 g |