ʻO ka iʻa Herb

Hoʻopiliʻia kēia iʻa paʻakai maʻalahi me nā'ōpala kānia. Pākuʻi au i ka pāʻani liʻiliʻi i nā'ōhi palaoa a hoʻokuʻi iā lākou me kahi wai pīpī i mua o ka paila. He ala maʻalahi a maikaʻi ka hoʻomākaukauʻana i ka iʻa.

Ka mea e pono ai

• 1 mau pākani iʻa paʻakai
• 1/4 kapu lālā kahi
• 1 clove garlic, minced
• 2 punetēpē ka paʻakai
• 1/2 teaspoon dried tarragon, paʻi
• 1/4 teaspoon mae wale
• koume ,ʻeha
• pepa pepa
• 1/4 kapu pākī palaoa, pahū, hoʻouluʻia me 1 punetēpē o ka waiū maʻemaʻe
• 1 teaspoon ka pālaʻi liʻiliʻi
• ka paʻakai kosher a me ka pepaʻala

Pehea e hana ai

1. E puhi i ka umu a 450 F (230 C / Gas 8).
2. ʻO ka momona he pāpaʻu pāpaʻu nui loa ka waihoʻana i ka iʻa i kahi papa.
3. E kau i nā pā iʻa i loko o ka pāpaʻa tunu.
4. Ma ka pākuhi a iʻole ka pan i waho ma kahi mahana-wela wela, e kuke i ke koʻona a me ke kāleka i 2 punetēpē o ka baila a hiki i ke kele. E hoʻolālā i loko o ka'ōmele a me ke kuhumu a me ka kuke no hoʻokahi minute minuke.
5. E hoʻoulu i ka lau nahele a me kaʻaila ma luna o nā kī iʻa.
6. I loko o ke kīʻaha liʻiliʻi, e hui pū me nā huapalapalaʻehaʻia me ka waiū me ka paheʻe.

1. ʻO kahi kiʻekiʻe me ka flake kānana kānua e'ōwili a pīpīʻia me ka paʻakai kosher a me ka pepaʻeleʻele hou.
2. E hoʻomoʻa i ka umu wela i ka manawa he 12 a 15 mau minuke, aiʻole a hiki i ka māmāʻana o ka lawaiʻa. Hiki ke lawe i ka manawa liʻiliʻi ma mua o nā lālā. e nānā i ka waenakonu o ka iʻa me kahi lāʻau. Ponoʻo Flakes e kaʻawale.
3. E lawelawe i kēia iʻa me ka wī lemon, ka uala, a me ka raiki, a me nā hua mahu.

Nā Kōkua Hou:

Hoʻohana i ka'āpana, cod, pollock, catfish, tilapia, aiʻole kekahi meaʻoluʻolu keʻokeʻo, momona ma kēia maʻalahi maʻalahi.

E lawelawe i nā iʻa me nāʻuala i hoʻomaloʻoʻia, nāʻuala, a me ka raiki. No kahi huaʻaina, makemake wau i ka broccoli a me ka pua. No ka nānāʻoluʻolu a me ka nānā aku, e mālama i nā kī iʻa i kāluaʻia i luna o ka moena o ka pīpī'āpana .

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	225
Ka nui o ka momona	7 g
Ka momona	4 g
Ka momonaʻole	2 g
ʻO Cholesterol	15 hua
Sodium	137 mg
Nā Carbohydrates	34 g
Fiber Dietary	8 g
Pāmua	9 g

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