Hele maikaʻi kēia palaha'alapalapa me nā'ōlapa i hoʻomapalaʻia, akā, hiki nō hoʻi iāʻoe ke lawelawe i ka laiki a iʻole nā pākī. E hoʻoulu i kahi huamona i hoʻouluʻia aiʻole nā meaʻaeʻa a me nā hua'ōpiopio e hoʻomaʻemaʻe ai i ka palaoa.
ʻAʻoleʻo Halibut kahi iʻa lawaiʻa, akāʻo ia he iʻaʻono me ke kīʻahaʻoluʻolu a me kahiʻano paʻa. E nānā no nā kūʻai; ʻO ka maikaʻi loa o ka'ōwili.
E koho i ka hapalua o ka Pākīpika'ākau, i loaʻa ma waena o ke kapakai o Kaleponi a Alaska. ʻAʻole hiki ke ola wikiwiki mai ka'ōpala o ka Atlantic Atlantic mai ka luhiʻana, no laila e kamaʻilio ana i ka'ōlelo,ʻaʻole maikaʻi. Eia nō naʻe, hiki iāʻoe keʻike i kahi hānai Atlantic ākea i kekahi mau wahi.
E hoʻomākaukau i nā kālou pahu kiʻi no ka broiler i nā hola he nui ma mua o ka manawa no kaʻaina ahiahiʻole.
Ka mea e pono ai
- ʻO Pīpī:
- 2 paona paina pīlaʻi,ʻokiʻia,ʻokiʻia i loko o nā'āpana 1-ini
- 4 punetēpuni
- ʻO kaʻailaʻoliva wahine hou
- 3/4 teaspoon kosher paʻakai
- 1/2 teaspoon'ōpū pepa maloʻo hou
- 2 cloves keleka, maikaʻi maikaʻi
- 1 punetune ka paʻi pāʻani liʻiliʻi
- Ka iʻa:
- 4 mau pūkuniahi, e pili ana i ka 6 a 8 oona i kēlā me kēia
- ʻO ka paʻakai paʻakai a me ka'ōmole pepa maloʻo, eʻono
- 3 punetūpēpē
- 3 nā'ōpuni maʻamau i ke kala,ʻoki maikaʻi
- 2 punetēpō wai wai lemon
- 1/2 teaspoon'ōmole basile maloʻo
- 1 punetune ka pāʻani liʻiliʻi
- Nā Lemon
- Pākiʻi
Pehea e hana ai
ʻO ka'ōpī māla
- E puhi i ka umu a 400 ° F (200 ° C / Gas 6).
- I loko o ke pola, hoʻoulu i ka'ailala me kaʻailaʻaila, 3/4 teaspoon o ka paʻakai o ke kosher, a me kahi 1/4 a 1/2 teaspoon o ka pepaʻeleʻele hou.
- E hoʻonui i nā 2 cloves o ke kālani i kālaiʻia a me 1 punetēpī o ka paʻi a hoʻoulu e hoʻouka pono i kaʻuala.
- E hoʻonohonoho i kaʻuala ma kahi papa hoʻokahi ma kahi pepa nui.
- E hui i kahi hola hoʻokahi, ai 'ole a hiki i kaʻulaʻula'ōmaʻomaʻo a me ka'ōniu. E hoʻohuli i kaʻuala i nā 15 a 20 mau minuke.
- Weheʻia kaʻuala a uhiʻia me ke kī; e mahana.
ʻOhi
- ʻOiai e'ānena ana kaʻuala, e kau i kaʻili i kaʻili o kaʻili i lalo i ka pani pani a iʻole i ka'āpana broiler pan. E'āpī māmā me ka paʻakai kosher a me ka pepaʻeleʻele'ōpiopio.
- I loko o kahi liʻiliʻi liʻiliʻi, e hui pū i ka waiūpupu, 3 mau'ōpū o ke kālaki paina, ka basil, a me 1 punetēpī o ka pālaʻi liʻiliʻi. E puhi i ka wela nui a paheʻe ka waiū a hoʻomaluluʻia ke kālaki, ma kahi o 1 a 2 mau minuke.
- Ka pune kekahi o ka paila ma luna o kēlā me kēia kī. E uhi i ka paila panake a refrigerate ka iʻa a hiki i ka hoʻopauʻana o ka uala.
- Ma hope o ka laweʻana i nāʻuala mai ka umu mai, e hoʻomaʻamaʻa i ka broiler (ke kiʻekiʻe wela, aiʻole 550 ° F).
- E hoʻopili i ke kīpili no kahi o 10 mau minuke, aiʻole a hiki i ka wā e ho'āʻo ai lākou i ka māmā ke ho'āʻoʻia me ka māina.
- E'anuʻolu me nā pāpaʻi a me nā lemona, inā makemakeʻia.
E lawelawe ana 4.
Hiki paha iāʻoe ke makemake i kēia hāmaʻa me ka'ūpuni'āpana a me kēia mau puʻupuʻu puʻupuʻu . A iʻole e ho'āʻo i kēia'ōpala paʻakai me ka paʻipaʻi a me ka cheese mozzarella .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 742 |
| Ka nui o ka momona | 27 g |
| Ka momona | 8 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 159 mg |
| Sodium | 739 mg |
| Nā Carbohydrates | 68 g |
| Fiber Dietary | 8 g |
| Pāmua | 61 g |