O lenei kuka kuka tilapia ua i ai se mea manaia mafiafia e mafai ai ona toe faʻafefete le iʻa, ae e leai. O le toso o se faʻafefiloi o Panko ( fusi falaoa Iapani), keke pateta pati ma fufulu Parmesan cheese, ma tuʻuina atu i lenei tilapia se fuamalie o se laʻau matagofie.
Auauna atu ma sana falaoa .
Mea e te Manaomia
- 3 lago ala, fufulu ma le gaʻo (lanu paʻepaʻe ma mumu)
- 1 pepa lanu mumu lanumumu, totoina ma susulu
- 1 faʻalevelega lauloni, faʻafefe
- 1 sipuni. olive suauu
- 1-1 / 2 pauna tilapia
- Kosher salt and fresh ground ground pepper
- 1 ipu Panko (falaoa a Iapani)
- 1/2 ipu pata pateta pati
- 1/2 ipu kuka i le Parmesan cheese
- 2 sipuni. pata, faʻavaivai
Auala e Fai Ai
- Ulumaʻu le umu i le 425 tikeri F. Faʻamama se 9 x 13 ipu tao e kuka ai meaʻai.
- Lalaga galo, fasi mumu, garlic ma olive olive. Faʻalafola i totonu o se mea papa i le tao tao.
- Tuu iʻa luga o fualaau faisua. Taimi i le masima ma le pepa.
- Toss Panko, keke falaoamata, keke Parmesan ma le pata faatasi. Fafati i luga o iʻa, faʻanatinati atu i totonu o le iʻa e fai ai se gaogao gaogao.
- 'Aʻau 20-25 minute seʻia oʻo lava ina faʻafeiloaʻi ia vaʻa iʻa i se vaitusi.
Faia se 4 fesoasoani.
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 685 |
| Aofaʻi gaʻo | 31 g |
| Fatisi | 14 g |
| Vailaʻau Mataʻutia | 12 g |
| Cholesterol | 176 mg |
| Sodium | 631 mg |
| Carbohydrates | 40 g |
| Faiga o le fiva | 3 g |
| Puipuia | 59 g |