E lawelawe i kēia melapia me ka paʻipaʻi laiki a me nā meaʻuala.
Ka mea e pono ai
- 4 i 6 tilapia kī
- 8 i ka 12 auneke wili
- 1/4 kapu
- ka moa moa
- 1/4 kapune'āla
- paʻakai ka paʻakai
- pepa eʻono ai
- 1 punetēmi Ka huiʻana o ka hale Creole (ʻoi aʻe a iʻole iho keʻono)
- 1'ōmumu liʻiliʻi (kaomi)
- 4ʻehā'ōmaʻomaʻo (ka lahilahi)
Pehea e hana ai
- E hoʻomohu i kahi kīʻaha he 9x13-'eneha me ka meaʻai kuke a hoʻoulu i ka'ōina.
- Inā pono e hoʻokomo i ka'ōnihi i loko o ka ipu tunu, hoʻomehu aiʻole e hoʻolei i ka'ōnihi no hoʻokahi minute aʻelua paha e hoʻonui iki.
- E kāpīpī i ka'ōniʻi me ka paʻakai a me ka pepa a me ka paula'āpona; e hoʻonui i ka moa moa.
- Hoʻopili i ke kālapia māmā me ka paʻakai, ka pepa, a me Creole .
- E hoʻonohonoho i nā kāpili ma luna o ka'ōnihi a kāpīpīʻia me ka'ōmato kohi a me ka sliced'ōmaʻomaʻo.
- E uhi i ka ipu bakena me ka pahu a me ka baʻa ma 350F no 20 a 25 mau minuke, aiʻole a hiki i ka māmāʻana o ka lawaiʻa.
Hiki iāʻoe ke like
Kaʻiʻiaʻo Tilapia me ka'ōpala i kaʻulaʻula mai ka mayonnaise
Kuʻiʻo Tilapia me Cajun Bread Crumb Topping
ʻO Tilapia me Dijon a me Panko Coating
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 84 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 262 mg |
| Nā Carbohydrates | 18 g |
| Fiber Dietary | 6 g |
| Pāmua | 4 g |