ʻO kahi hui maʻalahi o ka paprika, ka kumini, ka coriander, a me ka turmeric he papa nui no ka cod. ʻO kēia meaʻai e hana i kahi momona momona i komo i piha pono no nāʻohanaʻoihanaʻoihana no ka mea ua hiki ke mākaukau i lalo o 30 mau minuke.
ʻOiai ua kākauʻia ka papaʻai no ka cod (no ka Pacific cod), hiki ke hana i ka'ōpala a kokoke paha i kahi iʻa'ē aʻe. Loaʻa nā koho maikaʻi me kaʻalani kala a me ka tilapia. ʻO kēia ka kumu kūpono no nā meaʻala a ināʻaʻoleʻo ia he meaʻono like ka nui, e hoʻokomo i kahi kui o ka pepa cayenne i ka hui.
Hiki ke kukeʻia ka iʻa, akā hiki paha iāʻoe ke kuke i ke kī. ʻO ka lōʻihi o ka iʻa e kīʻahi ai e hilinaʻiʻia ma konaʻano lahilahi. Ma keʻano laulā, e hāʻawi i 10 mau minuke i hoʻokahi keneta.
Ka mea e pono ai
- 4 paʻi kala (a iʻole kekahi iʻa momonaʻoluʻolu)
- 1 tablespoon paprika
- 1 teaspoon cumin (ka honua)
- 1/2 teaspoon coriander (honua)
- 1/2 teaspoon turmeric
- 1/2 lemon
Pehea e hana ai
- E koho i ka broiler.
- E puhi i kekahi panini broiler a iʻole pepa pepa kuki me ka mea'alakekeʻole .
- I loko o ke kīʻaha liʻiliʻi, e hoʻohui i nā meaʻala.
- E kāpīpī i nā meaʻala ma nāʻaoʻaoʻelua o nā kī iʻa.
- E kau i nā pāpī i loko o ka pā pani. E puhiʻia no ka 5 a 6 mau minuke, e huli koke aʻe, a hiki i ka lawaiʻa me ka māina.
- E kinaki i ka wai o ka hapalua o ka lemon ma luna o ka iʻa i kō.
Ka lawelaweʻana i nā manaʻo kōkua
He mālamalama kēia, he'alahi maʻalahi hikiʻole iāʻoe ke hele hewa me kekahiʻaoʻaoʻaoʻao.
No ka hanaʻana i kahi pāʻina'opoʻona, e hoʻomākaukau i kahi mea hānai a raiki paha a me ka kohoʻana i nā meaʻai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 43 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 19 med |
| Sodium | 62 mg |
| Nā Carbohydrates | 2 g |
| Fiber Dietary | 1 g |
| Pāmua | 8 g |