Inā he iʻa iʻaʻoe, e alohaʻoe i kēia iʻa Coconut Coconut. Hōʻikeʻia nā hiʻonaʻona a me nā exotic o ka niu, ke chili, a me ka lime. ʻO kēia kīʻaha e makemake ana i kahi manawa hou hou no ka prep, akāʻo kaʻohi maoli nō e wikiwiki a maʻalahi. Hiki ke hoʻohanaʻia kekahiʻano o nā iʻa iʻa keʻokeʻo a iʻole ka steak, e like me ka basa, ka tilapia, ka pahele, ka cod, a me ka hoʻokahi (ʻo nā koho maikaʻi kai maikaʻi loa he basa a me ka tilapia). ʻO ka hiʻohiʻona nui o kēia pāʻani ke kāpiliʻana,ʻo ia ka Thai ma kahi maikaʻi loa. Pāʻina me nā'ōlani Thai jasmine a me ke aniani o ka wainaʻeleʻele i hoʻopiliʻia no kahi pāʻaniʻai e makemakeʻoe e lawelawe.
Ka mea e pono ai
- 2 i 3 mau iʻa keʻokeʻo keʻokeʻo (
- ka halihali ,
- ka pākeke ,
- cod ,
- tilapia )
- 2 i ka 3 puna puna 'aile punetū
- Kānaʻano: coriander (aiʻole basil hou)
- Paʻahi: nā lime'ākau
- 6 punetuni
- ka niu niu
- 1 1/2 tablespoons
- ka meaʻai iʻa
- 1/2 teaspoon chili (maloʻo maloʻo)
- 1/4 teaspoon coriander (honua)
- 1/2 ka niu niu (kahi maloʻo, maloʻoʻole)
- 1 kaʻeli hou (ʻulaʻula, minced, aiʻole 1/2 teaspoon i hoʻomaloʻoʻia i ka chili e hoʻoponopono ai a hoʻoneʻe paha i ka iʻaʻoi aku)
- 1 ka'ōmole'okena (minced)
- 1 puna puna'ōmaʻoma (maikaʻi maikaʻi)
- 1 teaspoon
- ka galangal (aiʻole ka'ōpū, kaʻoki)
- 1 teaspoon lime zest (grated)
- 1/4 teaspoon ke kō
- 1 punetēpō lime wai
- 1'eneʻena kaʻina iʻa
Pehea e hana ai
- E kau i ka iʻa ma kahi pālahalaha. Hui pūʻia ka wai poni wai a ninini i ka iʻa. E hoʻohuli i nā kīpili i ka wai moana i nā manawa he nui, a laila, e waiho i loko o ka pahu friji e marinate a hoʻomākaukauʻoe i nā mea'ē aʻe.
- E kau i ka niu i kuʻiʻia i loko o kahi panakū maloʻo ma luna o ka mahana-kiʻekiʻe wela. E ulu a hiki i ka manawa o ka niu e hoʻololi i ke kukui gula. Hoʻokumu i 3/4 o ka niu i loko o kahi kīʻaha liʻiliʻi. E waiho hou i ka niu i loko o kekahi kela no ka lawelaweʻana ma hope.
- E hoʻoulu i kaʻulu chili hou, keleka, kaʻaila a ka puna, kaʻalani, ka lime zest, ke kō, ka lime wai a me ka mea iʻa i ka pola o ka niu kuʻi. Eʻoluʻolu e hoʻokomo i nā mea a pau. E ho'āʻo i ka paʻi no ka paʻakai a me ka meaʻala, e hoʻonui i ka meaʻai iʻa ināʻaʻoleʻae i ka paʻakai, aiʻole ka lihiliʻi hou inā makemakeʻoe iā ia. E hoʻokaʻawale.
- Hehi i kahi wok aiʻole pan nui i kaʻaila-kiʻekiʻe wela. E hoʻokuʻu i kaʻaila a'ōwili a puni, a laila kau mālie i ka iʻa i loko o ka pan. E paʻi ka iʻa ma kahi o hoʻokahi minuke ma mua o ka huli a neʻeʻana paha. E hoʻolālāʻekolu mau minuke i kēlā me kēiaʻaoʻao, ma muli o ka mānoanoa. Hanaʻia ka iʻa ke loli ke kino a me ka opaque, a me nā māmā.
- E kau i nā pāpale i kālaiʻia ma nā papa pākahi. I luna me ka papa o ka hui niu-chili-lime, a laila e hoʻopili i kahi papa'ē aʻe o ka niu i hoʻonoeʻia. E kāpīpī i kahi coriander hou a me ka basil a hoʻouluʻia me kahi lime'āpana (e kau ma mua o kaʻaiʻana). E lawelawe me ka raiki.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 391 |
| Ka nui o ka momona | 24 g |
| Ka momona | 11 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 50 mg |
| Sodium | 1,354 mg |
| Nā Carbohydrates | 23 g |
| Fiber Dietary | 4 g |
| Pāmua | 24 g |