Tilapia ma le Suʻeina o fualaau aina

Auauna atu i lenei ipu tilapia mafolafola faigofie ma suamalie ma se pani araisa po o le pateta tao.

Mea e te Manaomia

• 4 i le 6 tilapia pulou
• 8 i le 12 aunese spinach
• 1/4 ipu
• moa moa
• 1/4 sipuni tila kulula
• masima e tofo
• pepa e tofo
• 1 sipuni mea faʻafefiloi Creole mea faʻafefiloi (sili atu pe itiiti ifo le tofo)
• 1 tamai tamato (gaosi)
• 4 aniani lanu meamata (faalanu leisi)

Auala e Fai Ai

1. Lafoa se ipu falaoa e 9x13-inisi ile kuka ma faʻapipiʻi le meaʻai.
2. Afai e tatau ai ona faʻafeiloaʻi le meaʻai i totonu o le ipu tao tao, uu pe faʻapipiʻi le meaʻai mo se minute poʻo le lua e teu ai.
3. Uʻu le meaʻai ma le masima ma le pepa ma le kulimi luliki; faaopoopo i ai le moa moa.
4. Faʻafefete le tilapia māmā i le masima, pepa, ma le taimi Creole .
5. Faʻatulaga le faʻaofuofu i luga o le meaʻai ma fufulu i tomato maoti ma tapuni le aniani lanu meamata.

1. Ufiufi le tao tao ma le kuka ma tao i le 350F mo le 20 i le 25 minute, poʻo seʻia oʻo lava ina faigofie faʻalelei ia laʻau i se vaitusi.

E Mafai Ona E Mafai

Tilapia Tanu I le lanu mumu Masa Mayonnaise

Tilapia Tanu I le Cajun Bread Crumb Topping

Tilapia ma Dijon ma Panko Coating

Tilapia I le kulumu ma le manogi suamalie

Taiala o Mea Taumafa (i le tautua)
Calories	84
Aofaʻi gaʻo	1 g
Fatisi	0 g
Vailaʻau Mataʻutia	0 g
Cholesterol	0 mg
Sodium	262 mg
Carbohydrates	18 g
Faiga o le fiva	6 g
Puipuia	4 g

(O fuainumera o mea taumafa i luga oa tatou fualaau e fuafuaina e faʻaaogaina ai se 'aufaʻamatalaga o mea e manaʻomia ma e tatau ona iloiloina o se faʻatusatusaga.