E mafai ona faia lenei fua mo le Baked Sole ma Mango ma isi fualaau suamalie ma suamalie. Mafaufau e faaaoga apricot, peaches, poʻo nectarin pe afai e le mafai ona e maua mango manunu.
Mea e te Manaomia
- 1 tbsp. soya soya
- 1 faʻalevelega lauloni, faʻafefe
- 1-1 / 2 lbs. tasi pelets
- 1 le ipu mango gaosi, peaches, poʻo nectine
- 1 tsp. suluina aʻa aʻa
- 2 tbsp. lemonati sua
- 1 tsp. suka
- 1/4 tsp. masima
- faasee pepa paʻepaʻe
Auala e Fai Ai
1. Muamua le umu i le 375 tikeri. Faʻapipiʻi i totonu o se pusa tasi ile tioata tao tao. Faʻafefiuʻi le saumalie ma le kalaka ma faʻalautele i luga o iʻa.
2. Ufiufi ma tuu i le potu vevela mo le 30 minute e faʻafefe.
3. Faʻasusu le mango, faʻamafa, le sua o le lemon, ma le masima ma le pepa. Faʻalautele lenei paluga i luga o le iʻa ma tao mo le 10-12 minute, poʻo seʻia oʻo ina faigofie faʻalelei iʻa pe a tofotofoina i se tui.
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 297 |
| Aofaʻi gaʻo | 22 g |
| Fatisi | 7 g |
| Vailaʻau Mataʻutia | 10 g |
| Cholesterol | 57 mg |
| Sodium | 937 mg |
| Carbohydrates | 13 g |
| Faiga o le fiva | 1 g |
| Puipuia | 14 g |