ʻO kēiaʻano kalola a me kaʻalapia i kāwiliʻia ka mea eʻono loa ai ka iʻa, akā,ʻaʻole. ʻO ka hoʻouluʻana he hui ia o Panko (ka palaoa hīpī Iapana), nā pīkīʻuala a paʻiʻia i ka Parmesan cheese, e hāʻawi ana i kēia kāpili tilapia i keʻano maikaʻi.
E lawelawe me ka palaoa i kālaiʻia .
Ka mea e pono ai
- 3 'auʻano koko, holoi aʻokiʻoki ('āpana keʻokeʻo a me nā'āpana'ōmaʻomaʻo)
- 1 pākani pepaʻulaʻula, seeded a diced
- 1 clove garlic, minced
- 1 teaspoon. aila olila
- 1-1 / 2 paona tilapia
- ʻO ka paʻakai paʻakai a me ka pepaʻeleʻele hou
- 1 kapu Panko (ka palaoa Iapana)
- 1/2 ka'ōpū'alala
- 1/2 kīʻaha i ka palaoa Parmesan
- 2 punetuni. ka pipi, hoʻoheheʻeʻia
Pehea e hana ai
- ʻO ka umu'ehiʻehā i 425 ka lōʻihi F. Coat i kahi 9 x 13 kapuaʻi e hoʻolapalapa ai me ka meaʻala.
- Hoʻopili i nā leka, nā huaʻulaʻula, ke kāleka a me kaʻailaʻaila. E hoholaʻia ma kahi papahana maʻamau i loko o ka ipu tunu.
- E kau i ka iʻa ma luna o nā huaʻai. ʻO ka manawa me ka paʻakai a me ka pepa.
- Hoʻopukaʻo Panko, ka'ōlaʻiʻuala, Pākē Parmesan a me ka wai pipi. E kāpīpī i ka iʻa, me ka māmā i loko o ka iʻa e hana ai i kaʻeha liʻiliʻi.
- E kīʻaha i ka 20-25 mau minuke me ka māina i ka lawaiʻa.
Hanaʻo ia i 4 mau kōkua.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 685 |
| Ka nui o ka momona | 31 g |
| Ka momona | 14 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 176 mg |
| Sodium | 631 mg |
| Nā Carbohydrates | 40 g |
| Fiber Dietary | 3 g |
| Pāmua | 59 g |