ʻO ka mea kanuʻo Macadamia-Crusted Halibut

E'ōlelo i nā huapuni macadamia a manaʻoʻoeʻo Hawaii, manaʻoʻoe he meaʻono, manaʻoʻoe i nā kukina. Akā, nā kānana macadamia e hana i kahi pale nani a hoʻoluhi no nā kīleʻa liʻiliʻi i hoʻomoʻaʻia i ka umu a hoʻopauʻia me ka'ālika cilantro .

Cod aiʻole kekahi mea lahilahi, hiki ke hoʻololiʻia kahi iʻa keʻokeʻo paʻapaʻa no ka ulupōʻau i loko o kēia meaʻai. Aia kēia meaʻai ma "USA Cookbook" na Sheila Lukins.

Ka mea e pono ai

• 1 ka palaoa i ka palaoa
• 2 hua nui
• 1/8 teaspoon pepa cayenne
• 1/2 mau pound macadamia (he 'ai i kālaiʻia i ka'ōniʻoniʻo, kahi meaʻono loa)
• 1 paona hou (kahi iʻokiʻia i loko o 4 mau nuku)
• 2 ounekona i ka wai i pauʻole i ka wai (melted)
• Kāhuaʻala: 2 punetēpēʻoki i nā lau hou cilantro

Pehea e hana ai

1. E puhi i ka umu a 375 F.
2. Ka momona māmā i ka pepa baking.
3. E kau i ka palaoa i loko o kahi pāpaku.
4. I kahi'ē pāpaku, e paʻi i nā hua me ka pepa cayenne.
5. E kau i nāʻami macadamia'āpana i loko o ka pāpakuʻekolu.
6. Eʻoki i nā kīpili i loko o ka palaoa, e hoʻonāuki i nā hana.
7. E hoʻopomo iā lākou i loko o ka huʻi iʻa a laila laila e kahe iā lākou i nā huapalapala lepo, e uhi pono iā lākou.
8. E kau i nā kāpili ma ka pepa bakena.

1. ʻO Drizzle i kēlā me kēia'ōpū me ka 1 tablespoon o ka waiʻu melted.
2. Kuhi ma waenakonu o ka umu a hiki i ka manawa wale nō, 10 i 15 mau minuke. (E ho'āʻo i ka maka o kekahi o nā kāpili no ke aloha me ka nānā ponoʻana iā ia me nā māna o ka pāpāhaʻi, inā ua maʻalahi nā'ōmole iʻa, ua hanaʻia.)
3. E kāwili me ka hou cilantro.

NāʻIke e pili ana i ka Halibut

Halibut i loko o kaʻohana o ka mokuahi, a ua kapaʻiaʻo ia he hippo iʻa,ʻaʻole wale no kona inoa scientifically (Hippoglossus stenolepis) akā no ka nui o kona nui i ke oʻoʻana.

Hiki i kekahi wahine hānai Pacific ke ulu i 400 paona. ʻOi aku ka nui o nā kāne Pākīpika, ma kahi o 125 paona. ʻO ka wahine hānai Atlanticʻaʻole i nui loa-mai 100 a 150 paona mau-me nā kāne e pili ana i 50 a 100 paona. Akā,ʻo ia kekahi iʻa nui. ʻOi wale ka tuna, ka pahi, a me nā manō. Noho lākou ma kahi o 40 mau makahiki ma ka awelika a aia ma ka MoanaʻAkelanika a me ka Pākīpika, a ma nā wai e puni ana i Alaska.

E like me nā iʻa iʻa a pau, he kūpono maikaʻi noʻoe. ʻAʻole ka heluʻana i kaʻaiʻana a me ka uhukiʻana, aia he 379 kalolila a me ka 28 momona o ka momona, me ka 4.9 pūmele i hoʻoleleʻia. Loaʻa iā ia heʻeka carbon carb. Halibut kahi kumu maikaʻi o ka mea kanu a me nā meaola D, B6, a me B12.

Nutrition Nutrition Nalu

Ma kēiaʻano meaʻai, nā hua o macadamia e hoʻohui i ka meaʻono, ka mahuʻupu, a me nā calories. Hookahi ocea he paipu-204. He 21 momona kona momona, a he 3.4 mau'elemona ka pahu. Hoʻokomo ka hua'ōlelo i kahi kokoke i 4 grams o nā'ōhūlū i kāu helu maʻamau. Akāʻo kaʻeuanelio,ʻo ka kokoke 2.5 maukani o kēlāʻano he fiber a me nā hua macadamia kekahi kumu maikaʻi o ka magnesium.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	799
Ka nui o ka momona	61 g
Ka momona	13 g
Ka momonaʻole	19 g
ʻO Cholesterol	325 mg
Sodium	536 mg
Nā Carbohydrates	24 g
Fiber Dietary	4 g
Pāmua	43 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.