Make mākou i kaʻono a me keʻanoʻala o kaʻalani me ka iʻa iʻa i loko o kēia meaʻai kūpono no nā iʻa iʻa momona. He mea maʻalahi a maʻalahi hoʻi e lawelawe i nā malihini nui.
He meaʻai maikaʻi a maikaʻi loa kēia no ka Lent no ka mea, heʻono like a me keʻano o ka puna. Hiki iāʻoe ke hoʻohana i nā meaʻokoʻa'ē aʻe ma kēiaʻano meaʻai, e like me ka basil, koume, a marjoram paha ma kahi o ka nāhelehele pīpī inā makemakeʻoe.
Ka mea e pono ai
- 3 punetēpī ka waiʻalani maloʻo
- e hoʻomau (kānua)
- 1 kaʻalani pīkī aiʻole kaʻaila kalo
- 2 punetēpuni
- ka meli
- 1/2 teaspoon mīlū mau i ka nahele
- 1 teaspoon
- pepa keʻokeʻo
- 1½ teaspoon ka paʻakai
- 1/2 noa i kaʻalani
- hanana
- 1-1 / 2 mau paona paona, pahu kāpili, cod, a me nā kāʻei pahu
Pehea e hana ai
1. E hoʻohui i ka waiʻalani ma ke kele, kaʻaila, ka meli, ka mīpala maloʻo, ka pepa keʻokeʻo, ka paʻakai, a me kaʻalaniʻala, a ninini i ka iʻa ma ke aniani i ka palaoa. E uhi a hoʻoulu i 30 mau minuke. (Hiki iāʻoe ke hana i kēia me ka hoʻokaeʻoleʻana i ka iʻa, e'ānai wale a'ōwiliʻia me ka marinade.)
2. E wehe i ka iʻa mai ka ipu a mālama i ka marinade. Grill or broil fish 4-6 "mai kahi hoʻomehana wela (a ma luna paha o nā lāhuhu ahi a ma lalo o kahi'āpana wela), e huli mālie a pākī me ka marinade a hoʻolapalapaʻia ka iʻa a māmā ka paʻakikī i ka hōʻoloʻia me ka'ōpala, ma kahi o 5 a hiki i He 10 mau minuke.
3. Inā liʻiliʻi ka iʻa ma mua o ka 1/2 "ka lahilahi, hiki iāʻoe ke hoʻopiliʻia me ka huliʻoleʻana, hiki ke maʻalahi ka maʻalahi!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 217 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 95 mg |
| Sodium | 389 mg |
| Nā Carbohydrates | 15 g |
| Fiber Dietary | 0 g |
| Pāmua | 35 g |