E hoʻohana i kāu mau iʻa i makemake nuiʻia no kēia meaʻai. ʻO Tilapia a iʻole kāleka paha heʻelua mau koho.
E lawelawe i kēia iʻa momona me ka'ālemu lemon a me ka mila hou a me ka meaʻala , a me ka meaʻalani a me ka hoʻomalala a me kaʻaila .
Ka mea e pono ai
- 1/4 kapu waiū
- 1 teaspoon ka paʻakai
- Loaʻa i nā paonaʻelua i nā'ōleʻa iʻa hou a i ka hau
- 1/2 ka maloʻo maloʻo
- ka palaoa i'ōwili
- 1/2 teaspoon paprika
- 1/4 ke kīʻaha pipi Parmesan
- 2 tbsp. melted butter
Pehea e hana ai
- ʻO ka umu'ehi'ekeʻele i 375 F.'Eleki a 11 1/2 x 7 1/2 x 2-iniʻania kaʻaila.
- E hui pū i ka waiū a me ka paʻakai ma loko o kahi pāpaku. E hoʻohui i ka'ūpī palaoa, paprika, a me Paraki ma loko o kekahi kīʻaha'ē aʻe.
- E kāpili iʻa iʻa i loko o ka waiūpaʻa i loko o ka paila i loko o ka paila. E hoʻonohonoho i ka papa hana kuke. Hoʻoheheʻeʻia ka waiʻona ma Drizzle ma luna o nā puʻupuʻu.
- E kupa no 25 a 30 mau minuke, e hilinai ana i ka lahilahi o nā pāpale. Pono eʻae i ka iʻa me ke kui ma ka hanaʻana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 225 |
| Ka nui o ka momona | 7 g |
| Ka momona | 4 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 16 mg |
| Sodium | 151 mg |
| Nā Carbohydrates | 31 g |
| Fiber Dietary | 9 g |
| Pāmua | 11 g |