Hiki i nā pāʻani Halibut nā meaʻono loa me ka waiūmaʻi a me kahi kīlaʻi liʻiliʻi, aiʻole e hāʻawi i kaʻaila mīni aiʻole i kaʻaila mīpī kaomi no ka meaʻai'ē aʻe. E hoʻohana i kāu mauʻala o nā mea kanu a me ka meaʻala.
Ka mea e pono ai
- 4 mau pūkuniahi (e pili ana i 6 auneke i kēlā me kēia)
- paʻakai ka paʻakai
- pepaʻeleʻele keʻono
- 3 punetēpēpaila (melted)
- 1 ka'ōpala keʻokeʻo ma kahi o kaʻaila (finely minced or pressed)
- Kōʻanoa: 2 teaspoons ka pāʻani (kahi'āpana hou)
- 1/2 teaspoon'ōpena i ka meaʻaila (aiʻole kekahi mau hoʻoulu, eʻono)
Pehea e hana ai
- Hoʻopili i kaʻaila broiler me kahiʻailaʻaila liʻiliʻi.
- E kāwili pono i ka'ōpala me ka paʻakai a me ka pepa.
- Hoʻohui i ka wai mālū me ka laukaʻu, ka pāʻakai liʻiliʻi, inā e hoʻohana ana, a me ka mīpala paʻakai.
- E pākī i nā kī iʻa me ka huiʻana o ka waiūpaʻa.
- E kau ma luna o ka huki. ʻO ka'ōmole no kahi o 10 a 14 mau minuke, e hilinaʻi ana i ka lahilahi, e huli i kahi e like me ka hapalua.
- E lawelawe i kēia kumulāʻau me ka uala, a me ka raiki, ka'ōnihi, a iʻole kekahi mea kanu'ōmaʻomaʻo. Inā makemakeʻia e lawelawe me ka'eliu māmā.
He maʻalahi ka papahele no nā meaʻelua. E hoʻohana i nā pāpili 2, kahi'āpana liʻiliʻi o ke kālala, e pili ana i 1 1/2 punetēpeta o ka waiū maʻemaʻe, a me 1 teaspoon o ka paʻi, me kahi mea liʻiliʻiʻole.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 317 |
| Ka nui o ka momona | 12 g |
| Ka momona | 6 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 125 mg |
| Sodium | 222 mg |
| Nā Carbohydrates | 11 g |
| Fiber Dietary | 1 g |
| Pāmua | 41 g |