6-ʻO ka'onila Almond Tilapia

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 320

Kaona - 13g

Kaomi - 16g

Keena - 38g

Ka Honua Wā 25 min
I mua o 5 min , Cook 20 min
Nā lawelawe 2 (1 tilapia kēlā me kēia)

ʻO kaʻaiʻana i nā protein leaner e like me ka iʻa he ala maikaʻi loa ia e kōkua ai i kāu haʻawina cholesterol. Ināʻaʻoleʻoe e hoʻohana i ka iʻa iʻa, hiki paha ke hopohopo iki ma mua. He wahi nuiʻo Tilapia e hoʻomaka ai. He moa'eleʻaleʻa, mālie keʻano maʻalahi aʻaʻole loa i ka "iʻa."

ʻO kēia tilapia'alamona i ka'alemona he mea maʻalahi aʻoi aku ka maikaʻi no ka hebedoma. Eʻaʻahu wale i ka iʻa me kahiʻala "almond" a me ka baʻa. A laila pālua me kahi hua mahu a me ka lawelaweʻana i nā'ōpūʻoiaʻiʻo, a lawelaweʻia kaʻahaʻaina!

Nā meaʻai

• 1/4 mau'ōmole'alemona
• 1/4 ke kīʻaha piha i ka palaoa a pau i ka palaoa crumbs
• 1/4 kapune i ka pepaʻeleʻele hou
• 1/4 kapuni ka paʻakaiʻeleʻele
• 1 lemon
• 2 (6-ounce) tilapia pūnaewele
• Pālaʻi pāpaʻi maikaʻi, no ka lawelaweʻana (kō koho)

Hoʻomākaukau

1. ʻO ka umu ahi he 375F. E laina i kahi pepa e lapalapa ai me kaʻili lole a me ka moena pīpili paʻa.
2. I ka papa hana meaʻai, hoʻohuiʻia nā'alemona, panko, pepa, a me kaʻelelo.
3. E kaomi i ka lemon ma luna o nā pā iʻa a me nā kapa ma nāʻaoʻao me ka almond. E kau ma ka pepa bakena.
4. E kīʻaha no ka 10 a 15 mau minuke (e pili ana i ka mānoanoa o ka iʻa) a laila waiho i lalo o ka broiler no 3-5 mau minuke e kui.
5. Laweʻia mai ka umu aʻoliʻoli.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Ināʻaʻoleʻoe i kālapia, e hana ana kekahi iʻaʻeleʻele, e like me ke cod.

E hana maikaʻiʻia kēia meaʻai me nā pekans a walnuts paha. ʻO ka hapanui o nā huaʻai e hāʻawi ana i nā pono pilikino.

Nā lawelawe a me lawelawe lawelawe

ʻAʻole hiki iāʻoe keʻimi i ka palaoa palaoa wili palaoa? E hana i kāu pono'ī ma ka hoʻonāʻana i kahi'āpana o ka palaoa palaoa a hiki i ka paʻakikī, a'ōniu i loko o ka meaʻai meaʻai aiʻole ka mea hana lepo no ka hanaʻana i nā'ōhū.

E nānā pono i ka iʻa ma lalo o ka broiler iʻole e wela.

E lawelawe i ka tilapia me kaʻaoʻao o nāʻele uliuli a iʻole nā ​​huaʻala'ē aʻe'ē aʻe no ka meaʻai wikiwiki a māmā.