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2
4
25
Pilikaki and Pele Leaves
Faiai Limu
(Seaweed)
1
can pilikaki (pilchard or other canned fish)
pele leaves cut in bite size (or 2 cups)
cup chopped onion
tablespoon vegetable oil
teaspoon salt
1
0
2
4
1
cups limu (any variety except the green grape-like seaweed)
cup coconut milk cup
chopped onion
1
/
1
1
/2
1
1/4
/
4
teaspoon salt
soy sauce (optional)
1
12-18" banana leaf
The limu does not need rinsing in tap water. However, it must be
thoroughly rinsed in seawater before removal from the ocean. It does not
need chopping either since it will dissolve in the cooking process.
Pass the banana leaf over heat to soften it. It must not have holes in it,
nor the hard rib attachment. Place limu in the center of the leaf. With both
hands, gather and fold edges of leaf in cup or circular shape. Before closing,
pour in coconut milk. (Add salt and onion to the coconut milk before adding
to the limu). Tie a string about 2.5 to 3 inches from the edges to seal in the
milk. Bake in the ground oven (umu) or electric oven for 1 hr. Served with
taro, breadfruit, cooked green banana.
Remove liquid in can of fish. Put oil in hot pan. Add onion to slightly
brown. Add canned fish. Stir a bit to avoid sticking for 2 minutes and to
break fish into pieces. Add soy sauce if desired. Add pele. (Do not let pele
leaves sit in water. Rinse slightly and quickly in running water before
chopping). Stir for another 2 minutes before serving with local staple of taro,
breadfruit, cooked banana or rice.
Note: Can substitute watercress in place of Pele leaves. This
substitution will lower the vitamin A values.
ASCC/EFNEP
Note: Very high in saturated fat. To reduce, replace up to half of
coconut milk with whole or low fat milk.
Estimated Nutritional Values
ASCC/EFNEP
Amount/Serving
% DV*
Amount/Serving
% DV*
1 %
Estimated Nutritional Values
Calories
187 kcal
9 % Carbohydrate
3 Gm
Total Fat
9 Gm 14 % Iron
2.7 Mg 15 %
255 Mg 26 %
Amount/Serving
% DV*
Amount/Serving
% DV*
6 %
Saturated Fat
Cholesterol
Sodium
2 Gm 10 % Calcium
73 Mg 24 % Vitamin A
505 Gm 21 % Vitamin C
22 Gm 44 %
1540 IU
31 %
Calories
200 kcal 10 %
15 Gm 23 %
13 Gm 65 %
Carbohydrate
Iron
17 Gm
10 Mg 17 %
Total Fat
4 Mg 22 %
Protein
Saturated Fat
Cholesterol
Sodium
Calcium
202 Mg 20 %
0 Mg
0 %
Vitamin A
Vitamin C
224.5 IU
4 %
*
Percent daily Values (DV) are based on a 2,000 calorie diet
1234 Gm 51 %
5 Gm 10 %
6.7 Mg 11 %
Servings in this recipe:
4
Protein
Milk:
0
Veg:
0.5
Fruit:
0
Bread:
0
Meat:
1
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
4
Milk:
0
Veg:
2.5
Fruit:
0
Bread:
0
Meat:
0
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