Hiki i kēia maʻalahi Provencal-style keʻai ma ka papa i loko o 30 mau minuke. ʻO nā pele, nāʻoliva , a me nā'ōmato ke hāʻawi i kahi mea'alapala i nā meaʻokoʻaʻole.
E hoʻomaopopo i ka hoʻohanaʻana i nā pepaʻulaʻula a me ke melemele. Ke hana pono nei nā hui meleʻulaʻula, melemele, a me nā'ōleʻele keʻokeʻo a hana paha i ka hōʻike. Hiki ke hoʻololiʻia kekahi iʻa maʻemaʻe (e like me ka halihali, ka hui, a me ka manō) no ke cod. ʻOiʻia kēia meaʻai no kahiʻaina awakea.
Ka mea e pono ai
- 1ʻulaʻula, melemele, aiʻole ka'ōmaʻomaʻaʻulaʻula ('opipala maikaʻi),ʻokiʻia, huapalapalaʻia, a kālaiʻia i loko o nā paʻi 1/2-ini.
- 1 pāpālua
- aiʻiʻaki , iʻokiʻia a kāpiliʻia i loko o 1/2-iniʻi
- 10 mau puʻupuʻu okoa
- ka pālaʻi ,'ōpala
- 1 PākekeʻAla-ʻAlaʻAlaʻAmelika
- 2 mau kīʻaha paʻi i nā'ōpato paʻi
- 12 kalamata olives
- 1/2 teaspoon Caribbean me nā meaʻono a me ka lemon
- 4 (e pili ana i 5 auneke i kēlā me kēia) pūnaewele cod (ʻike i nā memo)
- Kosher
- ka paʻakai a me kaʻeleʻele
- pepa eʻoluʻolu, koho
Pehea e hana ai
- ʻO keʻano o ka manawa-iʻole ka wela, nā kani bele kani, nā aniani, a me nā kāleka kāleka holoʻokoʻa i loko o kaʻailaʻaila a hiki i ka pauʻana o nā lau.
- E hoʻomoʻa i nā'ōmato, nāʻoliva, a me ka mea hoʻonani a lemona paha. E hoʻomau i ke kuke a hiki i ka maʻalahi o kaʻulaʻula. E hoʻomoʻi i kahi wai o ka wai inā e maloʻo loa ka paila.
- E hoʻonui i ka wela i ka mean. E hoʻokuʻu i nā pūnaewele i ka hui. Kahe a hiki i ka'ānenaʻana o ke kāpuni ma waena a me nā lawaiʻa me ka māmā. ʻO ka manawa eʻono me ka paʻakai a me ka pepa, inā makemakeʻia.
- E hana i nā pūnaewele kala me ka haʻina Provencal ma luna.
Nānā: E hiki ke paniʻia kekahi iʻa iʻa paʻa no ke cod, e like me ka halihali, ka hui, a me ka manō paha.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 183 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 20 mg |
| Sodium | 270 mg |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 4 g |
| Pāmua | 12 g |