Kuʻiʻo Tilapia me Cajun Crumb Topping

Eia kahi'ālaʻila tilapia paʻakai. He mea maʻalahi kēia no ka hoʻomākaukauʻana i nā kālepa tilapia a lahilahi. E lawelawe i kēia tilapia me ka laiki a iʻole nā mea kanuʻuala a me nā huaʻai a iʻole ka saladi i hoʻoukaʻia.

Ināʻaʻoleʻoe i hoʻomākaukau i ka Cajun hoʻonaniʻana, e hanaʻoe i ka'ōpala. E ho'āʻo i kēia Cajun maheleʻole a me Creole e hoʻomaʻemaʻe i ka meaʻai a hoʻomoʻi i ka paʻakai i nā pahuhuna, eʻono. A iʻole e hoʻohana i kēia Cajun e hoʻomaʻemaʻeʻia me ka paʻakai .

Nānā Mehana: Kānaʻia Tilapia me ka'ōpala i kaʻulaʻula mai ka mayonnaise

Ka mea e pono ai

• 4 i 6 tilapia kī
• 1 kapu
• hōʻoluʻolu i ka palaoa hou
• 4 punetēpē ka paʻakai, māheleʻia
• 1 1/2 teaspoons Cajun hoʻomaha
• Hoʻopukaʻia ka'ōhinu o kou lau
• 1½ teaspoon ka paʻakai
• Peʻa pepaʻeleʻele

Pehea e hana ai

1. ʻO ka umu hehi a 400 F.
2. ʻO kaʻaila māmā i kahi pālua bakena pālua.
3. E hoʻonohonoho i nā kī iʻa i ka paila palaoa. E hoʻomohu i ka'alakeke 1 o ka waiʻu melted. E hui pū i 3 mau punetēpōʻelima o ka pīpī me nā kuhū a me nā mea hoʻolālā. E kāpīpī i nā pahuhuna ma luna o nā kālapia.
4. Hoʻomaʻa i nā pā iʻa no ka 10 a 15 mau minuke, a hiki i ka maheleʻana i ka iʻa. He opaque ka iʻa a e'āwili kokeʻia me ka'ōpala i ka wā i hanaʻia ai.

1. E wehe pono i nā kiʻi i nā papa me ke kiko.

E lawelawe ana 4.

Nā kōkua kōkua

• No ka'ūpī hou i nā'ūpī berena hou, ka laulā maʻamau a iʻole ka berena o nā lā i ka'ōnaehana meaʻai a hoʻokuʻu i nā pahuhuna i loko o nāʻeke bale. Hiki iāʻoe keʻai i ka palaoa i ka manawa e pono aiʻoe.
• No nā'ōpala maloʻo maloʻo, hoʻonani i ka lā kahiko a iʻole kaʻai i ka meaʻai ma ka umu - e pili ana i ka 12 a 14 mau minuke ma 325 F - a hiki i ka maloʻo, a laila hana. Eʻike i pehea e hana ai i ka meaʻai maʻalahi i ka'ōhinu no ka hoʻolālāʻana i nā manaʻo.
• Hiki ke hoʻomākaukauʻia kēia meaʻai me nāʻano iʻa'ē aʻe. E ho'āʻo me ka hopena, cod, a pollock. No nā'āpana mānoanoa, e hoʻokuʻu i mau minuke hou i ka umu.

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Hoʻopiʻia ka Panko Cler Fish

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	263
Ka nui o ka momona	13 g
Ka momona	8 g
Ka momonaʻole	4 g
ʻO Cholesterol	31 mg
Sodium	284 mg
Nā Carbohydrates	32 g
Fiber Dietary	5 g
Pāmua	5 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.