E faʻafefea ona saunia se meaʻai " Hake tao i totonu o le ogaumu"
Aveese le hake, tipi i ni vaega, ma aveese le ponaivi ogatotonu. Fa'asalalau i luga o se pepa tao po'o se mea tao tao, fa'apipi'i muamua i le suāu'u olive. Faafefiloi le mayonnaise ma le kulimi oona ma fa'aofu ai le i'a. Tao i totonu o le ogaumu, liliu mai lea taimi i lea taimi e fai ai se pa'u.
Vaega o le fua “Hake tao i le ogaumu"
- Hake - 2000 gr.
- Mayonnaise - 30 gr.
- Kulimi oona - 30g.
- Suauʻu olive - 20 gr.
Taua aoga o le ipu "Hake tao i le ogaumu" (per 100 kalama):
Calories: 102 kcal
Squirrels: 16 gr
Gaʻo: 4.2 gr
Karbohidate: 0.1 gr
Aofai o sauniga: 1Mea ma kalori o le fua ”Faʻafu i le ogaumu»
| mea e gaosi | Fua | Mamafa, gr | Paʻepaʻe, gr | Ga'o, g | Tulimanu, gr | Kal, kcal |
| ala fou | 2000 gr | 2000 | 332 | 44 | 0 | 1720 |
| laulau susu mayonnaise | 30 g | 30 | 0.72 | 20.1 | 1.17 | 188.1 |
| kulimi oona 10% (maualalo-gaʻo) | 30 g | 30 | 0.9 | 3 | 0.87 | 34.5 |
| suauu olive | 20 gr | 20 | 0 | 19.96 | 0 | 179.6 |
| Aofai | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| 1 auauna atu | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| 100 kalama | 100 | 16 | 4.2 | 0.1 | 102 |