ʻO kahi iʻa iʻa iʻa

ʻO Goa, ka moku liʻiliʻi loa ma'Īnia, ke kohoʻia nei no kona mau kahakai, akā,ʻaʻole waleʻo ka one a me ka heʻenalu e hoʻoneʻe ai i nā huakaʻi mai ka honua a puni. ʻO ka'ōmaʻa meaʻai o Goa e ulu nei, no laila e māheleʻia ana ka meaʻai India e like me Goana. Ma muli o ke kahakai o ke kaiʻo Arabia,ʻo ka meaʻaiʻo Goan ka rice, ka iʻa, ka niu, nā meaʻai, kaʻiʻo, ka puaʻa a me nā meaʻala likeʻole e hana ai i nā meaʻala me nā mea hohonu. ʻO kēia meaʻaiʻo Goan Fish Curry he meaʻai nui loa eʻaiʻia me ka laiki a me keʻano e like me nā mea'Ālika maoli.

Ka mea e pono ai

• 2 paona (ai ole ma kahi o 1 kilogram) iʻa i hoʻomaʻemaʻeʻia aʻokiʻokiʻia i mau'āpana (kingfish, monkfish, hānai, aiʻole tuna)
• 1 1/2 kapuaʻi kahi o ka momona (kahi lamarind lumpind e hiki ke loaʻa ma loko o nā hale kūʻai hoʻolauleʻa Indian)
• 1/2 kapu wai wela
• 1 kaʻupaʻa nui
• 1 ka'ōmole nui
• 7 i ka 8'eneloʻulaʻula
• 2 punetēpō punaʻai
• 1 punetēpī ka pāʻina lima
• 1 1/2 kīʻaha piha i ka niu hou
• 2 punetēpuni kaʻaila
• 2 punetēpuni kaʻaila cumin
• 1/2 teaspoon turmeric kalo
• 1/2 teaspoon kaʻula
• 2 hoʻokipa'ōmaʻomaʻo
• 2 punetēpuniʻaila kuke
• ʻO ka wai wela no ka kala (e like meʻelua kīʻaha)
• ʻO ka paʻakai ka paʻakai

Pehea e hana ai

1. E hoʻokuʻu i ka'ōpū i 1/2 i ke kīʻaha o ka wai wela no 10 mau minuke. 'Ānō, e'ō aku i ka māmā me kou mau manamanalima e hui pū me ka wai. E kuhi i kahi kānena e wehe i ka pulp. Hoʻopau i ka pulp.
2. E kau aku i kaʻaila, ka'ōmato, ka niu, ka'ōniʻoki, ke kāleka, nāʻulaʻulaʻulaʻula, nā meaʻala a me ka tamar + ind pure pono i kāu papa hana meaʻai a me ka'eneʻeneʻe.
3. E hoʻonā i ka hohonu hohonu i ka ahi ahi, a laila e hoʻonui i kaʻaila.

1. E hoʻoulu i nā'ōmaʻomaʻo'ōmaʻomaʻo a me ka paila i ka lepo a me ka'ōmole no 5 mau minuke.
2. I kēia manawa e hoʻopiha i nā kīʻahaʻelua (e hoʻonui i ka wai inā makemakeʻoe i kaʻoi o ke kala) a lawe mai i ka pua i kahi maʻi. E hoʻokuʻu i ka lapalapa ahi a simmer ae kuke no 10 mau minuke. E hoʻomoʻi i ka paʻakai eʻai.
3. Eʻoluʻolu e hoʻohui i nā'āpana iʻa i ka'āpala a me ka kuke no 10 mau minuke. Mai uhi i ke pā i kēlā me kēia manawa i ka manawa o ka hanaʻana.
4. E hoʻopau i ke ahi a lawelawe koke i ka raiki i hoʻolapalapaʻia.

Nā Kūlaʻai Kūʻai a me ka Pūnaewele Pūnaewele

ʻO nā meaʻala maikaʻi ke kumu kihi o ka hanaʻana i ka meaʻai maikaʻi loa a Goan, a me nā meaʻai India paha no ia mea. Hiki iāʻoe ke hoʻohana i ka mīkini kāpili ma keʻano he mea mīkiniʻai, ma kahi o ka kūʻaiʻana i nā meaʻala i hala mua. Ma ka kūʻaiʻana i nā meaʻala a pau a me ka'ōnihiʻana iā lākou e like me ka mea e pono ai, eʻoi aku kaʻono o kāu meaʻai.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	620
Ka nui o ka momona	23 g
Ka momona	11 g
Ka momonaʻole	6 g
ʻO Cholesterol	136 mg
Sodium	726 mg
Nā Carbohydrates	51 g
Fiber Dietary	10 g
Pāmua	58 g

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