ʻO ka mea'ānai Pākīpika Pākī

ʻO kēiaʻano meaʻai pāʻani Pākehā he meaʻai, māmā, a hiki ke hoʻohana i ka meaʻai ke kuke. E noi i kāu iʻa iʻa no kahi kohoʻana i nā iʻa iʻa a, i ka manawa maʻamau, e hoʻemi lākou iāʻoe ma lalo o ke kumukūʻai. Inā makemakeʻole lākou, a laila e hoʻololi i kāu iʻa.

E kūʻai i nā pupuhi hou, nā iʻa lawaiʻa i ka manawa e hiki ai, ua maikaʻi ka paʻakai i ka wā a pau āu e hoʻopau mua ai. Ināʻaʻoleʻoe, e hoʻopauʻoe i ka nui o ka wai i lalo o kāu ipu.

E like me kāu eʻike ai i loko o kēiaʻano meaʻai e loaʻa ana i nā iʻa, nā leka, ka waiū, ka pata, a me nā uala,ʻo kahi iʻa iʻa he ipuʻai hoʻokahi. ʻO kekahi e like me ka kāpīʻana i ka iʻa iʻa me ka paʻi wahie, akā he koho kēia,ʻoiai he hoʻohuiʻia nā hua paʻakikī iʻikeʻia ma kekahi mau mea. E lawelawe i ka pie me ka hua a me nā lau ākea'ē aʻe.

Auhea, a ma ke ala, me kela mau iʻa momona a pau, he mea maikai no ia oe.

Ka mea e pono ai

• 1 kapu / 250 ml iʻa
• 1 kapu / 250 ml ka waiu
• 12 ounces / 350 g nā iʻa iʻa (e nānā i ka helu ma lalo)
• 1 ka lauʻole
• 2 ounce / 55 g paʻakai
• 1 leekui liʻiliʻi ('āpana keʻokeʻo wale nō, holoiʻia me ka'opalapala maikaʻi)
• 2 ounce / 55 g ka palaoa
• 1 punetuni ka paʻi pāʻani
• ʻO ka paʻakai a me ka pepa (eʻono)
• 5 1/2 kīʻaha / 750 g
• nā pīpīʻuala (mahana a me nā meaʻono)
• Kōʻanoa: kaʻaila līpī manuahi

Pehea e hana ai

1. E puhi i ka umu a 355 F / 180 C.
2. E ninini i ka iʻa a me ka waiū i loko o kahi kōpana nui a lawe mai i kahi mea maʻalahi. E hoʻonui i ka iʻa a me ka lālā bay a me ka poach no 5 mins. Wehe i nā iʻa me kahi'āpana o ka pūpū a mālama i kekahiʻaoʻao. E hoʻopaʻa i ka wai kīʻaha.
3. E hoʻokuʻu i ka waiū ma ka liʻiliʻi i ka mahana. E hoʻomoʻi i nā lepa i ka laikini a me ka kuke no 5 mau minuke a maʻemaʻe nā leke.
4. I ka wā e wela ana, e hoʻopili i ka palaoa a hoʻonui maikaʻi me kahi puna lāʻau. E ninini i ka wai iʻa i loko o ka pā a hoʻoula hou. E hoʻonui i ka mahana a me ka kuke no 3 mau minuke ke kuʻi ke kuʻi. E hoʻohuli i ka wela. Wehe i ka lauʻoho . E hoʻonui i ka iʻa momona, ka mea pāʻakai liʻiliʻi a me ka hola me ka paʻakai a me ka pepa. E waiho i kekahiʻaoʻao.

1. E kau i ka iʻa a hoʻomohu i loko o ka umu umu, e uhiʻia me kahi papaʻeleʻele o nā pīpī pīlaʻi i hoʻonuiʻia me kahi'ōmole a no kaʻoi akuʻoi akuʻoi aku o kaʻoihana, e pipili mai kahiʻeke pipili me kahi upena nui.
2. E kāpīpī me kahi kōhi kuʻi koho.
3. E kau i ke kīʻaha ma kahi pepa bakena a me ka kuke i waenakonu o ka umu wela no 20 a 30 mau minuke a hiki i ka manawa e hamo ai ka'ōmole ma lalo o kaʻaila. E lawelawe koke.

E noʻonoʻo: E kūʻai aku i hoʻokahiʻano iʻa (hemoʻole nā'ōpū a me nā iwi) iʻokiʻia i loko o ka pipi. A iʻole nāʻano iʻa likeʻole a me / a me nā mea likeʻole. E koho i ka iʻaʻalaʻole, iʻa iʻa e like me ka waipalaona, cod, kahi'a'ā ahi, a me ka coley (e like me ka cod).

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	422
Ka nui o ka momona	19 g
Ka momona	10 g
Ka momonaʻole	6 g
ʻO Cholesterol	45 mg
Sodium	471 mg
Nā Carbohydrates	51 g
Fiber Dietary	6 g
Pāmua	11 g

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