He hoʻomākaukau kēia no ka iʻa Moroccan maʻamau a mqualli tagine me nā'ōlaʻi, nā'ōmato, a me nā pepa. No ka'ōpala maikaʻi, e hāʻawi i ka manawa e lawaiʻa ai ka iʻa.
He mīkiniʻo Mqualli e pili ana i nā mīkini i hanaʻia me kaʻono, kaʻaila, a me kaʻaila. Eia nō naʻe, kahi hoʻoulu hou o ka haʻalulu e loaʻa mai i nā lemona hou a mālamaʻia paha, nāʻoliva a me ka marinade Moroccan i kapaʻia he chermoula.
Hiki ke hoʻohanaʻia kekahi iʻa paʻapaʻa -ʻokiʻoki a paʻa paha - akā,ʻoi aku ka maikaʻi o kaʻele conger ma muli o ka nui o nā iwi e lawelawe ma ka papaʻaina. ʻO nā iʻa, Dorado, he nui a me ke kai moana nui'ē aʻe he mau koho maikaʻi'ē aʻe.
E ho'āʻo hoʻi i kēia iʻa iʻa iʻa .
Ka mea e pono ai
- 2 paona (1 kg) ka iʻa paʻa a me ke kai moana, holoʻokoʻa aiʻole i nā'āpanaʻeleʻele aiʻole nā steaks
- 1ʻene
- ʻo ka marinade chermoula
- 2 pīpī pelo, kekahiʻano
- 1/3 kaʻailaʻaila
- 1 kahiʻakoʻa nui, iʻokiʻia i nā mama (he koho)
- 1 kaʻamea aiʻole ka'ōniu huluhulu,ʻokiʻoki i nā lāʻau manamana
- 2 nā'eala nui,ʻokiʻia i nā'āpana lahilahi
- 1 teaspoon ginger
- 1 teaspoon ka paʻakai
- 1/2 teaspoon pepa
- 1/2 teaspoon turmeric
- Hoʻopiliʻia nā kānana pale, ua'ōwili
- 2 aiʻole 3 mau'ōmato, i kanuʻia aʻokiʻoki i nā'āpana lahilahi
- 1 lemona hou,ʻokiʻia i nā'āpana lahilahi aiʻole 1
- mālama ka lemon , mahele
- ʻO nāʻolivaʻulaʻula lima
- ʻO ka paʻakai a me ka pepa
Pehea e hana ai
E hana i ke Chermoula a me nā kepau
- Hana i ka marinade chermoula. E mālama a mālama i ka hapalua o ka chermoula, a hoʻokuʻu i ka hapalua i koe me ka iʻa.
- E uhi i ka iʻa a me ka lama, e hoʻokuʻuʻia iʻelua hola aiʻole i ka pō.
- E'ānai i nā pepa , e puhi i nā pua, aʻokiʻoki iā lākou, aʻokiʻoki i nā'āpana. A iʻole,'ānō, eʻoki i ka'ōmole i loko o nā apo. E hoʻokaʻawale.
Hana i ka inoa
- E ninini i kaʻailaʻala i loko o ka tagine, a hāʻawi i nā'āpana 'ālika i lalo. Ke kuʻi i ka makala a me nā lāʻau kāloka ma ke kikowaena e hana i kahi moena no ka iʻa.
- E hoʻokuʻu i nā pālala me kaʻalani, ka paʻakai, ka pepa, ka mūkini, a me ka sālo, a hoʻonohonoho i kaʻuala a puni ke anapuni o ka tagine. ʻO ke kiʻekiʻe o ka'ualala me nā'ōmato, a laila e hāʻawi i ke kumulāʻau mālamaʻia ma luna o nā hua.
- E hoʻomoʻa i ka iʻa a me kona marinade i waenakonu o ka tagine, a hoʻonohonoho i nā pepa o ka pepa i luna o ka iʻa i loko o ka mea hoʻonani. E kope i ka tagine me ka lemona a me nāʻoliva, a pīpī i ka paʻakai a me ka pepa ma luna o nā mea a pau.
- E uhi i ke kanaka a me ka kuke ma kahi haʻahaʻa liʻiliʻi a me ka liʻiliʻi no 1 a 1 1/2 mau hora, aiʻole a hiki i ka hanaʻana o ka iʻa a me ka uala. E ho'ēmi i ka'ōmole inā pono a hiki i ka mānoanoa a me ka nui o nāʻaila. (Inā manaʻoʻoe aia he nui ka nui o ka wai i loko o ka tagine,ʻoi aku ka maʻalahi o ka waihoʻana i ka'ōmole i loko o ka pā e hoʻemi ia mea, a laila ninini i ke kuʻina ma hope o ka iʻa ma mua o ka lawelaweʻana.)
- E mālama pololei i ka mea maʻamau mai kahi kīʻaha i hoʻolapalapaʻia, me ka mea Moroccan no ka hukiʻana i ka iʻa a me ka miki.
Nā Recipes
ʻO ka mea maʻamau, ua mālamaʻia nā meaʻai ma kahi tagine a hohonu hohonu paha, a laila i puhiʻia i ke ahi a iʻole ma ka ipu. Ma ka'ākau o Morocco, ua hoʻomākaukauʻia nā iʻa iʻa e like me kēia mea i nā kāgras, iʻole aiʻole nā mea likeʻole e like me nā maname, akā, me kaʻole o ka conical top.
Ināʻoe e hoʻolālā e hana pinepine i ka iʻa, e makemake pahaʻoe e waiho i kekahi'āpana lepo i mea maʻalahi no kēia kumu,ʻoiai, ma kahi o ka manawa, e hoʻopiha ka lepo i nā meaʻono a me nā meaʻala o ka iʻa a me ka hoʻouluʻana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 616 |
| Ka nui o ka momona | 38 g |
| Ka momona | 7 g |
| Ka momonaʻole | 24 g |
| ʻO Cholesterol | 268 mg |
| Sodium | 574 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 4 g |
| Pāmua | 43 g |