Me he mea lāʻaʻole i kūpono ke kai moana o Chile, makemakeʻia kēiaʻano mea e hoʻonaluʻia ai i ka waiūliki a paʻiʻia me ka pilina uila. ʻO kaʻai a me ka maikaʻi maoli no kekahi hana.
Ka mea e pono ai
- 1 paona ke kai moana Chilean (ʻili ma kekahiʻaoʻao)
- 1 kaha kaʻina wai lemon (wai o 1/2 lemon)
- 2 teaspoons / 10 mL kaʻaila
- 1/4 teaspoon / 1.75 mL Ke paʻakai
- 1/4 teaspoon / 1.75 mlblack pepper
- No ka Oregano Pesto:
- 1/3 kapu / 80 mL o nā hua'oniu hou
- 1/3 kapu / 80 mL kaʻailaʻaila
- 2 punetēpuni / 30 mL pine pine
- 2 punetēpili / 30 mL Pāʻani Parmesan (kaomi)
- 1 clove keleka (minced)
- 1/2 teaspoon / 2.5 mL ka paʻakai moana
- No ka Pāʻale Kāleka:
- 2 punetēpili / 30 mL kaʻailaʻaila
- 2 punetēpili / 30 mL ka waiū
- 1 clove kaloka (ka'āpana'āpana)
Pehea e hana ai
- No ka hoʻomākaukauʻana i ka pesto, waiho i kāna meaʻai i loko o ka meaʻai a me ka pulse a hiki i ka huiʻana i ka paila. Mai hoʻomaʻemaʻe i ka paila, pono i kekahi mau hua. E hoʻoulu hou aku i ka pinegano no kahi mikiʻeleʻele.
- ʻO ka grill preheat no ka mahana wela. E holoi a holoi i iʻa iʻa. Hoʻohui i ka wai lemon a me kaʻaila kapi. E kau i ka iʻa iʻa a kāpīpī i ka paʻakai iʻa a me ka pepaʻeleʻele.
- E kiʻi i nā'ōwili kūhaka waho loa a me nā kāwili pepa. E kāpili i nā kāwele pepa i ka nui o kaʻaila kapi a holo i luna o nā'ōpala'eneʻena wela. E hana hou i kēia hana 4 mau manawa e hana i kahi kahi non-stick no ka iʻa.
- E kau i ke kai ma luna o ka'ōmole, ke kino i lalo. Eʻae i ka iʻa e kuke no 3 mau minuke me ka mālie, me kahi'āpana'ōpoki nui, e hana i ka iʻa mai nā'ōpala. I hoʻokahi manawa, hāʻawi, iʻa, pale a me kaʻaila (10) mau minuke he 10-20 mau minuke ma muli o ka mānoanoa o ka pūnaewele. Hoʻomaʻaʻia ka iʻa i ka manawa o ka'āpana mānoanoa loa o ke kōlani i kahi mahana o loko o 145 degree F. (63 degrees C.). Wehe i ka iʻa a hoʻoulu mālie me ka pahu a hiki i ka wā e hoʻomākaukau ai. E akahai.
- No ka paʻakai bilala, kahi o kaʻailaʻaila a me ka wai pīpī i loko o ka paila panai ma kahi mahana wela. I ka manawa e hoʻomaka ai e wela (hōʻikeʻia nā hua), e hoʻopili i ke kālala paʻipaʻi, e hoʻopili a hoʻokuʻu i ka wela. ʻO ka'ōpala paʻakai ka pāpū i loko o kaʻaila, akāʻaʻole e wela ke hanaʻoe i kēia. E hoʻomaha no 30 maukona ma mua o ka hoʻohanaʻana.
- I mea e lawelawe ai, e paʻipaʻiʻia me ka pālati paʻakai, a laila pesto. E kau i ka iʻa ma luna a hoʻouluʻia me kāu mau mea kanu a me nā mea kanu. ʻO Drizzle me kahi'ōlika'eneka liʻiliʻi ma luna inā makemakeʻoe i kahi meaʻala'ē aʻe. Hana pū meʻoe i nāʻaoʻao punahele, akā naʻe ke'ōlelo nei au i nā meaʻai i hoʻomoʻaʻia no kēia pāʻani.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 750 |
| Ka nui o ka momona | 52 g |
| Ka momona | 11 g |
| Ka momonaʻole | 29 g |
| ʻO Cholesterol | 85 mg |
| Sodium | 569 mg |
| Nā Carbohydrates | 39 g |
| Fiber Dietary | 7 g |
| Pāmua | 37 g |