Hiki i nā'ōpala a me nā meaʻala maikaʻi i kēia lalapia maʻemaʻe, a loaʻa iā ia kahi meaʻono'ē aʻe mai kahi mayonnaiseʻulaʻulaʻulaʻula. Hoʻolako i kekahi o nā mea kanu maikaʻi loa mayonnaise ma kēlā me kēia lawelawe a lawelawe paha ma kaʻaoʻao no kaʻohana a iʻole nā hoaaloha e hoʻohana e like me ko lākou makemake. Inā makemakeʻoe i kahi wela, e hoʻohui i kahi puna Sriracha, ka pepa cayenne, aiʻole ka meaʻala wela i ka mayonnaise.
He wikiwiki a me ka maʻalahi kēia meaʻai tilapia i kahi 15 mau minuke. Hāʻawi nā kau a me ka paʻi mayonnaise i nā iʻa iʻa i ka'ōpala o ke keʻa e pono ai lākou.
E hoʻohana i ka beleʻalaniʻulaʻula mai loko mai o kahi pahu a hana i kāu pono'ī. E nānā i ke kaumāna ma lalo o ka meaʻai no kekahi mauʻano e hoʻolapalapa i nā paʻani paʻani ma ka home.
Ka mea e pono ai
- No ka Iʻa:
- 1 teaspoon paprika
- 1/4 kapune'āla
- 1/4 kapuni ka paʻakaiʻeleʻele
- 1/4 teaspoon'ōmole lau lau
- 1/4 teaspoon ka paʻakai
- 1/8 teaspoon ka honua pepaʻeleʻele
- 8 i ka 10 tilapia paʻa, ma kahi o 3 a 4 mau'uneke ma kēlā me kēia
- 1 i 2 punetēpē heheʻe ka wai'ūpona a iʻole ka mea'ūpona i kaʻaila
- No ka'ōhinuʻulaʻula Palena Mayonnaise:
- 1/2 kaomi mayonnaise
- 3 punetēpōʻaila iʻeliʻia i ka pepaʻalaniʻulaʻula (e nānā i lalo)
- 1/2 teaspoon lemon wai
- Kupa ka'ōpiopio ka lehu
- Kāpena'okena'āpana
- paʻakai, eʻono
Pehea e hana ai
- ʻO ka heat oven a 400 F. Line i ka paila panake me ka'ōpala a me ka palaka me kaʻaila kapiʻole.
- E hoʻohui i ka paprika, 1/4 ¼pēpē'okena lulupa, 1/4 teaspoon kalokaʻeleʻele, 1/4 teaspoon thyme, 1/4 tīpune ka paʻakai, a me ka pepa.
- Hoʻonohonoho i ka tilapia ma ka pepa baking; e hoʻolulilulu me kahi liʻiliʻi o ka wai'ūpona iʻole e'āpala māmā me ka palahūpala i ka waiūpī a pāpī liʻiliʻi me nā meaʻala.
- E kīʻaha no ka 15 mau 20 mau minuke, a hiki i ka wa eʻokiʻia ai nā lawai iʻa me ka māmā.
- I kēia manawa, e hui pū i ka mayonnaise, ka meaʻuala iʻalaniʻalaniʻia, wai wai lemoni, ka'ōpala a me kaʻaila a me ka lepoʻeleʻele i loko o ka mea holoi. ʻOhu a'āleʻa. E hoʻomoʻa i ka paʻakai eʻai a lawelawe me ka iʻa.
Pehea e kau ai i ka Bell Peppers
Ke Kōkua Kōkua: Hoʻohui i ka broiler i ka wela wela a me ka laina i kahi pepa bakena me ke kī. E kau i ka pepa a pau ma ka pepa bakake (e like me kāu makemake). E puhi i nā pepa no ka manawa o 7 a 10 mau minuke i kahi mau'niha mai ka mea wela, e hoʻohuli i nā manawa he nui i ka papa ma nāʻaoʻao a pau. E wehe koke i nā mea i hoʻonāukiʻia i kahi ipu. E uhi i ke pola a waiho i nā pepa i kahi o 15 a 25 mau minuke, aiʻole a hiki i ka māʻalili kūpono e mālama ai, e wehe ai ka mahu i nāʻili. Pele i nā pepa a hoʻohana i ka meaʻai.
ʻO Gas Burner a Grill: E hoʻopau i ke ahi a me kaʻaila (kaʻaila a me ka pehu) i luna a kau i kahi pepa āpau ma luna o ka lapalapa ahi. I ka hoʻohanaʻana i nā'ākena, e hoʻololi i nā manawa he nui, a hiki i ka manawa e hoʻoukaʻia nāʻaoʻao a pau.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 307 |
| Ka nui o ka momona | 17 g |
| Ka momona | 3 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 98 mg |
| Sodium | 296 mg |
| Nā Carbohydrates | 1 g |
| Fiber Dietary | 0 g |
| Pāmua | 34 g |