ʻO ka huaʻaiʻo Seafood Au Gratin

ʻO ka hua iʻaʻo Seafood au gratin me ka iʻa a me ka popo. He meaʻaiʻono kēia i ka meaʻai hoʻonani maʻamau. Loaʻa i kahi kī liʻiliʻi mai ka'ōpala Tabasco, pili i ka meaʻono me nā meaʻono. He 6 mau meaʻai kēia, akā hiki ke maʻalahi i nā mea nui.

Ka mea e pono ai

• 1 1/2 paona nā kiʻi iʻa keʻokeʻo - cod, nāʻalaniʻeleʻele, ka uila, a pēlā aku.
• 1/4 kapu wai waina maʻemaʻe
• 1 kaʻina kaʻina wai lemon
• 3/4 teaspoon ka paʻakai
• 1/4 teaspoon Ka hopena a me ka mea'ati wela
• 3 punetūpēpō puna aiʻole margarine (māheleʻia)
• 1 ka lua pele a iʻole 6 a 8 'auneke i ka'ūkeke i kāpiliʻia (kahi lōʻihi iʻokiʻia)
• 3 punetēpō
• 2 hua manu
• 2 punetēpeta ka hapalua a me ka hapa
• 2 punetēpuni i kāhiʻia i ka pī Parmesan

Pehea e hana ai

1. Hoʻonohonoho i nā kī iʻa i ka waihona hoʻokahi i ka'eneʻona pāpaʻi pāpaʻi.
2. E kāpīpī i ka waina, ka wai lemon, ka paʻakai, a me ka meaʻala wela. Hoʻopiʻia me 1 punetēpī o ka waiūpaʻa a uhi i ke kīpiʻi me ka pāpale.
3. E puhi i loko o ka umu 400 H ma mua a hiki i ka loli o nā iʻa me kahi mālō, ma kahi o 25 mau minuke.
4. Eʻoluʻolu, a laila e ninini pono i ka'ōpala i loko o ke kīʻaha a me ke kīʻaha; ana i hoʻokahi kīʻaha iʻa a waihoʻia.
5. ʻO ka iʻa nui me ka pua nani a me ka'ūpelu iʻokiʻia.

1. Ma kahi'ōmole, e hoʻoheheʻe i ka waihoʻana o 2 punetēpē ma ka mahana wela.
2. E hoʻonoe i ka palaoa aʻoluʻolu a paʻi. E hoʻomaha i kaʻaila a hiki i ka momona a maʻemaʻe; e wehe i ka wela.
3. E luhi i ka huamoa a me ka hapalua a me ka hapalua, a laila e kû i loko o kahi mau pöpü k ‰ ke iki mai ka mea 'aila mai ke kino; hoʻihoʻi i ka huʻi hua iʻa i ke kuʻi, hāwanawana pīhoihoi.
4. E hoʻi i ka wela a me ka kuke, hoʻonāukiuki, a hiki i ka liʻiliʻi iki, ma kahi o hoʻokahi minute.
5. E'ānai i nā iʻa a me nā kolo; e kāpīpī me Parmesan.
6. E puhi i kahi 'īniha mai ka wela a lawa ka iʻa a māmā ke koko i kaʻumi mau minuke. E lawelawe me ka laiki a me nā pāpū hānai.

Hiki iāʻoe ke like

ʻO ka meaʻaiʻo ka iʻaʻo Seafood Casserole

ʻO Lanieʻo ka Lulu Naniʻo Lanie

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	260
Ka nui o ka momona	9 g
Ka momona	3 g
Ka momonaʻole	3 g
ʻO Cholesterol	146 mg
Sodium	621 mg
Nā Carbohydrates	12 g
Fiber Dietary	1 g
Pāmua	29 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.