Hāʻawiʻia kēia meaʻai i ka iʻa a pau, me nā mea kanu a me ka lemona. Ināʻoe eʻimi ana i kahi pāʻina wikiwiki a meaʻono, pono nō kēia e ho'āʻo!
Ka mea e pono ai
- 2 Pākahi 1/450 g
- 2 punetēpuni / 30 mL ka pāʻani pa'ū, minced
- 2 punetēpili / 30 mL kaʻailaʻaila
- 2 punetēpili / 30 mL Basil hou, kahiʻoki loa
- 2 teaspoons / 10 mL ka rosemary hou, ka meaʻono loa
- 2 cloves kele, minced
- 1 lemon,ʻokiʻia i 4-6 mau paʻi
- 1/2 teaspoon / 2.5 mL ka paʻakai
- 1/2 teaspoon / 2.5 mL pepaʻeleʻele
Pehea e hana ai
1. E hoʻohui me ka pāhū, kaʻaila, ka basil, ka rosemary, a me ke kāleka. E'āwili i ka pālua i ka hapalua. E hohola hapa hapalua i loko o kēlā me kēia iʻa. ʻO kahi kiʻekiʻe me nā lemona (e like me 2-3 mau iʻa). E kau i ka iʻa i kahi pālahalaha nui a hoʻouhiʻia me ka pale. E hoʻomoe no ka hola 2.
2. Hoʻomumu mua no ka mahana wela. Ke hele a hiki i ka mahana a ua makaukauʻoe e kau i ka iʻa i ka palaoa, kaʻaila i nā momona. E hana ma kahi o 3 ka hele ma'ō aku o ke kuhumu e hana i kahi kahi non-stick.
3. E kau i ka iʻa i ka palaoa a me ka kuke no 4-5 mau minuke ma kēlā me kēiaʻaoʻao. E mālama pono i ka puhi. I ka hoʻohanaʻana i kahi spatula nui o ka wela, e hoʻokuʻu mālie i ka iʻa mai kahi'āpala a huli. E hoʻopiʻi no 4-6 mau minuke a hiki i ka piʻiʻana o ka mahana a hiki i nā lōʻihi he 145.
4. I ka manawa e kuke ai ka iʻa, e hoʻokaʻawale i ka wela a kau i kahi papaʻaina nui. Hoʻohemo i nā lemoni mai ke kikowaena a kau i kahi wai liʻiliʻi hou ma luna o kaʻiʻo hou (he koho ke koho kēia). E lawelawe me kāuʻaoʻao punahele.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 278 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 306 mg |
| Nā Carbohydrates | 47 g |
| Fiber Dietary | 4 g |
| Pāmua | 6 g |