Kuʻiʻo Tilapia me PankoʻOlo

ʻO kēia melapia panko-paʻiʻia kēia mea maikaʻi loa me kahi lama mayonnaise a me ka pāpaleʻona o Dijon a me kekahi mau meaʻala a me nā mea kanu. Hoʻokipaʻia ka tilapia i loko o ka 15 wale nō mau minuke wale nō.

E lawelawe i kēia tilapia paʻakīniʻala me kaʻaila i kuʻiʻia a me ka paʻipaʻi a me ka salakeke a me nā huaʻala.

E nānā hoʻi
Hoʻopiʻiaʻo Tilapia a me ka huaʻai hou
ʻO Tilapia me ka'ōpala Butter

Ka mea e pono ai

• 4 tilapia kiʻi, e pili ana i 1 1/2 a 2 paona
• 2 punetēpō kaʻina mayonnaise
• 2 teaspoons honeyʻO ka puaʻo Dijon aʻo Dijon mustard
• 1 ka ipu wīkeke panko
• 1/2ʻoki kīʻaha maloʻo maloʻo
• 1 teaspoon paprika
• 1'eneʻena punahele i paʻiʻia
• Ka pahu pepa
• 1/2 kaʻalani kala
• 1/2 teaspoon nakai a iʻole 3/4 teaspoon o ka paʻakai paʻakikī

Pehea e hana ai

1. ʻO ka umu hehi a 400F (200C / Gas 6).
2. E hoʻomaʻemaʻe māmā i kahi pā pāpaʻi pāpaʻi nui, e like me ka paneli palani , aiʻole ka'ōwili me ke kuʻiʻaiʻole.
3. E hoʻohui i ka mayonnaise me ka sinapika; e hoʻopili i ka paila ma nā kāla tilapia.
4. I ka papa hana meaʻai, hoʻohui i ka panko a me ka palaoa maikaʻi , paprika, paʻi, ka pepa, kaʻaila lima, a me ka paʻakai. E hoʻoluli i 4 a 6 mau manawa e hoʻohui.
5. Hīpī i ka palaoa i kāwili pūʻia i loko o kahi ākea ākea. E kinai i nā pā i uhiʻia i loko o ka hui, e komo i nā kapaʻelua.

1. E hoʻolālā i nā pā i hoʻopaʻaʻia i loko o ka pāpale e hoʻolapalapa ai.
2. E puhi i nā pā iʻa no 15 i 18 mau minuke, a hiki i ka maheleʻana i ka iʻa. Kū ka manawa ma ka mānoanoa o nā kāpili. Hoʻomaʻamaʻa pinepineʻia ka iʻa me kahi lāʻau i ka wā i hanaʻia.
3. E wehe pono i nā tilapia i nā pāʻani me kahi kiko.

E lawelawe ana 4.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	463
Ka nui o ka momona	11 g
Ka momona	2 g
Ka momonaʻole	3 g
ʻO Cholesterol	139 mg
Sodium	846 mg
Nā Carbohydrates	30 g
Fiber Dietary	2 g
Pāmua	57 g

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