He mea paʻakikī ke manaʻoʻiʻo i ka nui o nā meaʻono i hiki ke loaʻa mai i nā meaʻai! ʻAʻole e haʻi aku i kaʻohi iʻa i kahi mau minuke he 15. Ināʻoe eʻimi ana i kahi meaʻai maikaʻi no kaʻaiʻana i kaʻai mau, he koho maikaʻi loa kēia.
Hanaʻia ka tilapia māʻona, me kahi Dijon kūpona pua. Hāʻawiʻia nā pecans e kīʻaha i ka ipu i kahi momona maikaʻi. No kaʻokiʻoki nui i nā momona a me nā calorie, e hoʻohana i nā mea kanu ma kahi o nā pekani aiʻole e hoʻohana i ka mayonnaise momona i hoʻemiʻia.
He mea maikaʻi maikaʻi paha kēia inā e ho'āʻoʻoe e emi i kāu i ka loilo. A leʻaleʻa i ka hoʻohanaʻana i nā pākihi a me nā pollock i loko o ka meaʻai. Hiki i nā lālā iʻa nui ke waiho i kahi lōʻihi i ka umu. E hana me ka liʻiliʻi i ka laiki kūpalipalina aiʻole ka'alapalapa i kāluaʻia .
Ināʻaʻoleʻoe e hoʻohaʻahaʻa iho i nāʻokiʻoki, lawelawe i ka iʻa me ka mea i puhiʻia ai i kaʻaila .
Ka mea e pono ai
- 1/2 kaomi mayonnaise
- 1/4 kapuʻona Dijon (aiʻole e hoʻohana i kekahi mea'alamina likeʻole)
- 1 paona tilapia kīpili (hoʻopauʻia i loko o ka pahu hauā inā kekika)
- 1 'auneke nā pecans' āpau (1/4 cup)
Pehea e hana ai
- ʻO ka wai māmā i ka pā nui, pā pālolo, e like me ka paneli pōhaku .
- I loko o kahi kīʻaha, hoʻonani i ka mayonnaise a me ka sinapi.
- ʻO ka hoʻohanaʻana i nā kāwele pepa, iʻa māmā e maloʻo.
- Hoʻonohonoho i nā kī iʻa i ka mea kuke i kuke.
- E kau i ka mayonnaise kaʻaila ma kēlā me kēia kī.
- E kāpīpī i kēlā me kēia'ōpuʻu me ka pecans pāʻani; e kaomi mālie.
- E puhi i loko o ka umu he 350 a ma mua o 12 mau 15 mau minuke, a hiki i ka paʻaʻana o ka lawaiʻa me ka'ō.
- E hoʻohana i 2 i 3 mau pāʻani i kēlā me kēia kanaka, aiʻole 4 a 6 'auneke.
- E lawelawe me ka broccoli a me nā'ōmato.
ʻO nāʻano likeʻole
E hoʻohana i kekahiʻano'ē aʻe o ka iʻa keʻokeʻo maʻemaʻe i kēia mau meaʻai, e like me ke pollock, kaʻaʻa, ka cod, a me ka'āpana.