Mālama ka pesina i ka meaʻono i nā kālepa tilapia. Hoʻokumu ke pesto i ka kōkuaʻana mai ka meaʻaiʻai. Hiki i nā pecans ke hāʻawi i ka hua'ōlelo i ka wā e paʻi ka pāpī Parmesan a me ke keleka i ka pesto. Inā loaʻa iāʻoe kahi mea'ē aʻe, e lawelawe iā ia ma kaʻaoʻao a iʻole e hoʻokuʻu i kahi pāʻina'ē aʻe.
Ka mea e pono ai
- 6 ounce pīpī pua, e pili ana paha i 6ʻaila,
- ua māheleʻia
- 1/4 kapu
- ʻO kaʻailaʻaila hou
- 1/2 kapu pecan halves
- 1/3 kapu i ka pīpī Parmesan i kālaiʻia
- 2 mau'ōpiopio
- ka pālaʻi, kāʻiliʻia a minimina
- 1/4 teaspoon ka paʻakai, aiʻole eʻono
- 6 tilapia kīpili
Pehea e hana ai
E puhi i ka umu a 400 F.
ʻO ka wai māmā i kaʻepa palaoa 9-by-13-by-2-inch a he shallow casserole paha.
I ka'ōnaehanaʻai, ka pulse e like me ka hapalua o nā lālā'ōnihi me ka 1/4 kapuʻailaʻaila, ka'āpana halves, ka Parmesan cheese, ke kāleka, a me ka teaspoon 1/4 a hiki i ka manawa e like me ke kūpono.
Hoʻonohonoho i nā lālā lauhuʻi ma lalo o ka ipu kuke. E kau i kahi kāpili tilapia ma luna o ka moena o ka'ōnihi a kau i kahi 1 punetēpē o ka mea pesto ma ke ala.
E hohola maʻalahi e uhi i ka hapa nui o ke kele. E hana hou me nā kāpili a me nā pesto i koe, e hoʻoulu i ka iʻa e like me ka mea e pono ai. E'ākau māmā me ka paʻakai a me ka pepa.
Kuhi no 15 mau 20 mau minuke, ai ole ia a hiki i ka lalapia me ka makau.
E lawelawe me ka laiki a me ka paʻi paʻu.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 765 |
| Ka nui o ka momona | 80 g |
| Ka momona | 12 g |
| Ka momonaʻole | 38 g |
| ʻO Cholesterol | 6 mg |
| Sodium | 464 mg |
| Nā Carbohydrates | 9 g |
| Fiber Dietary | 5 g |
| Pāmua | 8 g |