Hanaʻo Tilapia i iʻa maikaʻi loa. Hāʻawiʻia i ka meaʻai a maikaʻi loa, hiki ke hoʻohanaʻia a hoʻokahi a hoʻokomoʻia paha i loko o nā mea'ē aʻe, e like me nā salamona a luʻi aiʻole i hoʻohanaʻia me kaʻena mea hoʻonani me kahi lemon-leloleʻa maikaʻi.
Ka mea e pono ai
- 6 tilapia kīpili
- 3 punetēpel (45 mL) kaʻaila
- 2 punetēpuni (30 mL) wai wai lemon hou
- 1/2 teaspoon (2.5 mL) kaʻaila kala
- 1 teaspoon (5 mL) ka paʻakai paʻakai
- 1/2 teaspoon (2.5 mL) lemon pepa
Pehea e hana ai
1. E hoʻomākaukau i ka mea puhi pua no kaʻawa ahi i 2 hola.
2. E holoi i ka iʻa ae wehe i nā iwi. Hoʻohui pūʻia kaʻaila, ka wai lemon, kaʻaila kalo, ka paʻakai, a me ka lemon i loko o kekahi kīʻaha. E'ōwili i nāʻaoʻaoʻelua o nā tilapia. E kau i ka pume no ka 1 1/2 a 2 mau hola.
3. I ka pauʻana, wehe i ka wela a lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 386 |
| Ka nui o ka momona | 43 g |
| Ka momona | 6 g |
| Ka momonaʻole | 19 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 388 mg |
| Nā Carbohydrates | 1 g |
| Fiber Dietary | 0 g |
| Pāmua | 0 g |