ʻO Tilapia me arugula, capers a me nā'ōmato

I loko o kahi pākī liʻiliʻi e lawe mai i 1/4 mau kīʻaha wai i kahiʻeha. Hoʻohui i nā'ōmato a me ka ulaʻula Pāʻani:

• nā'ōmaʻomaʻa - 1/2 kīʻaha
• nā kīʻahaʻulaʻula - teaspoon 1/4
• ke kālapia - 240 Grams
• Nā paʻakai a me ka lepo - - Eʻono
• nā pūpū liʻiliʻi o arugula -ʻelua mau'āpana
• aila - 1 st. he puna
• wai wai lemona hou - 1 st. he puna
• ke poʻo - 1 st. he puna

Nā kuhikuhi

I loko o kahi pākī liʻiliʻi e lawe mai i 1/4 mau kīʻaha wai i kahiʻeha. E hoʻomoʻi i nā'ōmato a me nā meaʻulaʻula ulaula, e hoʻokomo i ke kālapia, ka wa me ka paʻakai a me ka pepa. E uhi a e kuke no 3 mau minuke. E hoʻohui i ka arugula. Hoʻomaʻa a hiki i ka maʻalahi o ka iʻa aʻaʻole hiki ke maʻa i ka'ōmole, e 2 mau minuke. Ma ka hoʻohanaʻana i kaʻalani, kau i ke tilapia a me nā mea kanu ma luna o kahi pāpale. E hoʻomākaukau i ka iki. ʻOhu i kaʻaila, ka wai lemonona a me nā'opiʻu i loko o ka pā. E hoʻonoe i kaʻaila. Hōʻalo i kaʻaila me ka paʻakai a me ka pepa. E ninini i ka mila tilapia a lawelawe me arugula a me nā'ōmato.

Nā lawelawe: 1