ʻO kēia kāpili tilapia he mea maikaʻi loa no kaʻai kula liʻiliʻi. No kēlā mea, he maikaʻi maikaʻi ke koho e like me keʻano o kāu mea e hele ai. ʻO ka'ōlaʻi paʻakai a me nā mela he pono ke iʻa, aʻo ka ipu e lawe wale i mau minuke no ka hoʻomākaukau a me ka pule.
No ka hoʻomauʻana i kaʻaiʻana i nā meaʻawaʻawa, e lawelawe i ka tilapia me ka puaʻaleʻa momona a me kēia brocoli māmā me ke kāleka . A iʻole e lawelawe i nā kī iʻa me ka pālaiki laiki a iʻole nā pāla i hoʻomaloiʻia a me nā pīniʻeleʻele .
ʻO kēia kolala pāʻani ka mea e hoʻohana ai i 4 mau ounce o ka iʻa iʻa i kēlā me kēia kanaka. ʻElua ka papa no nā'āpana nui aʻoi aʻe paha o nā malihini i kaʻaina ahiahi. Hiki i ka 6-ounce tilapia ke kahe e pili ana i 4 a 5 'auneke o ka iʻa iʻa.
No ka'ōhū o ka umu ahi, e ho'āʻo i kēia kālapia i paniʻia me kahi panko e hoʻopili ai i kēia meaʻai maʻalahi me ka pahu Cjunb .
Ka mea e pono ai
- 2 punetēpē ka paʻakai
- 2 cloves keleka, maikaʻi maikaʻi
- Kupa i ka pepa maloʻo hou
- Ka paʻakai paʻakai
- Hoʻopiliʻia nā'ōpala i ka'ōpala a me ka paʻi
- Paprika
- 4 tilapia kiʻi, e pili ana i 6 auneke i kēlā me kēia
Pehea e hana ai
- I loko o kahi kāpena, hui pū i ka waiūpona, ke kālaki i kālaiʻia, ka pepa, ka paʻakai, ka moa dill, a me ka paprika. ʻOhuʻo ia ma luna o ka wela a hiki i ka hoʻoheheʻeʻia o ka waiū a hoʻomaka e hoʻohālike. Laweʻia mai ka wela a waihoʻia.
- E hoʻomohu i kahi liʻiliʻi o ka paila bale i lalo o kahi pāpaʻi pāpaʻu pāpaʻi (ka mea e holoi ai i ka palaoa me ka pāpale, inā makemakeʻia) a laila e kau i nā tilapia ma ka papa pākī. E hoʻoluli i luna o kēlā me kēlā me kēia tilapia pū me ke kāpili pa'ū.
- E kupa ma 350 ° no ka 12 a 15 mau minuke, a hiki i ka lae a kaawale me ka makau.
Hana ka papahele iʻehā mau'onike a 4-auneke aiʻoleʻekolu mau lawelawe o 6-ounce.
Nā Pālolo Kūʻai
- ʻO ka iʻa iʻa i ka mahana o 145 ° F a hiki i ka wā o ka opaque o kaʻiʻo a me ka māmā.
- Ināʻaʻoleʻoe e mālama pono i ka iʻa, e hoʻolāʻau i ka mahana i loko o ka umu 200 ° F a iʻole ka pale ahi hoʻomehana.
- No kēlā me kēia lawaiʻa, e hāʻawi i 4 a 6 'auneke i kēlā me kēia kanaka.
- Heʻuʻukuʻo Tilapia, akā ināʻoe e puʻunaue i ka iʻa iʻa ma waena o nā kānakaʻelua,ʻokiʻoki i ka lōʻihi ma waena o ke kuhi waena,ʻaʻole ma ke alaʻole.
- Inā eʻokiʻokiʻoe i kahi iʻa iʻa me kahi huelo wili, e hoʻokomo i lalo i lalo, pēlā i ka nani.
- No ka hōʻemi i ka pilikia o ka lawaiʻa iʻa a me ke kaʻawale, eʻoki i kahi mea liʻiliʻi i ka mea 'ai i ka palaoa i hiki ke lawelawe ma ka pākaukau.
He mau wahi e hōʻemi ai i ka iʻa iʻa
- E hoʻokuʻu i ka iʻa i loko o ka lemon a me ka waiū waiū me ka teaspoon o ka wai lemoni no kēlā me kēia kīʻaha waiū.
- ʻO ka iʻa iʻa i loko o ka wai paila no kahi minuke he 15 mau minuke.
- Hoʻokomo i nā kupa i ka wai paʻakai.
- E kulu liʻiliʻi i ka iʻa me ka wai lemon a me ka wai lime.
- E hoʻohana i ke keleka, nā'aleʻa, nā meaʻala maikaʻi hou, aiʻole nā meaʻono'ē aʻe i loko o ka pā iʻa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 264 |
| Ka nui o ka momona | 7 g |
| Ka momona | 4 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 111 mg |
| Sodium | 428 mg |
| Nā Carbohydrates | 11 g |
| Fiber Dietary | 1 g |
| Pāmua | 38 g |