Hāʻawiʻia kēia kīʻapala'alapalapala liʻiliʻi me kahi'āpana soy, hou i ka wai lemon, a me ka pāhiri hou.
Hoʻopiliʻia ka iʻa a kāpiliʻia me ka meaʻalani soy a me kaʻaila o kaʻaila. A laila ua lawelaweʻia me ka lemon a me ka paʻi pā.
No ka paʻaʻana o ka iʻa me kahi meaʻaila i ka mea 'aila me ka meaʻalani,ʻaʻole ia he kōpana momona-momona akāʻo kahi koho kūpono momona nui loa e hanaʻia i mau minuke e hoʻomākaukau ai.
Ka mea e pono ai
- 1 pākī pōhaku pāpale, holoi a holoiʻia
- 1½ teaspoon ka paʻakai
- 1/2 teaspoon pepa
- 2 teaspoons soy sauce
- 2 punetūpuni kaʻaila
- 2 punetēpō wai wai lemon
- 1 ka'eneʻena ka'eliʻoki i ka pāhiri
Pehea e hana ai
- Eʻokiʻoki i nā kāhili a me nā pāpale maloʻo maloʻo maloʻo i nā'āpana lawelawe. E kāpīpī i ka paʻakai a me ka pepa a hoʻokaʻawaleʻia.
- I loko o kahi kīʻaha, hoʻonani i ka mea soy me kaʻaila.
- Hoʻonohonoho i nā'āpana iʻa ma kahi o nā mea'ūla i hoʻouluʻia. ʻO ka'ōmole noʻekolu mau minuke, a hiki i ka wā e'āluluʻia ai ka lepo, e hana pinepine ai me ka huihuʻu memele.
- E hoʻopili pono i nā kāpili a me ke broil no kahi o 3 mau minuke ka lōʻihi, e hoʻoulu me kaʻaila memele hou. Hiki ke loli keʻano o nā mea kanu maoli ma muli o ka mānoanoa o nā kāpili. ʻO ka ho'āʻo no ka hanaʻole ma ka nānāʻana i ka maʻalahi o nā iʻa a me ke kino he'ōmaʻa opaque keʻokeʻo.
- E kau i ka iʻa ma kahi pāpale mahana.
- I loko o kahi kāpena, e hui pū me ka huihuʻu me ka hamo o kaʻaila soy me kekahi mau hoʻouluʻuʻana mai ka panula broiler. E lawe mai i kahi mele. E hoʻohui i ka wai lemon a me ka pāʻala. E ninini i ka iʻa.
- E lawelawe me ka hele pū me nā'ōpuni paʻi a me ka saladi o nā greens liʻiliʻi. ʻO ka pilafō liʻiliʻi kekahi mea'ē aʻe e lawelawe me ka iʻa.
No ke ahaʻo ka pono pono?
ʻO Haddock he iʻa paʻakai i loaʻa ma ka Moana Akelanika'Ākau. Hoʻomaʻaʻiaʻo Haddock i kēlā me kēia makahiki a hiki ke hiki i nā lōʻihi o 3 kapuaʻi 7 inisi. He kai iʻa kaulana ia i kūʻaiʻia i nā mea hou, puhi, puhi, maloʻo a me ke kīkole. ʻAʻole like me ke kāpili, kahi e pili ai,ʻaʻole i paʻakai ka paʻakai kahi hikiʻole ke loaʻa iā ia ma iaʻano.
Ke kūʻaiʻana i kahi papa, eʻimi i nā kāpili paʻa i translucent aʻaʻohe opaque a maʻaʻia.
More Haddock Recipes
Panko-Crusted Oven-Fried Haʻuki Paʻona : Ua hoʻokomoʻia nā pāpale pīpī i loko o ka hui memeʻa me ka uhiʻia me ka palaoa panko. Mākala ka iʻa i ka hoʻouluʻana i ka calorie. E lawelawe iā lākou me ka meaʻala mīhini aiʻole ka mihīʻau hou a me ka mīkī i ka mea Farani a iʻole nā kīlaʻuala.
Haddock Gratin me ka mea'anuhi Makanaki Kaʻai'Alana : ʻO kēia iʻa iʻa iʻa i nāʻano o nā puʻupuʻu i hoʻokomoʻia me ka mīmoa hou mushroom a me ka palaoa kahi.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 171 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 75 mg |
| Sodium | 454 mg |
| Nā Carbohydrates | 2 g |
| Fiber Dietary | 0 g |
| Pāmua | 23 g |