ʻO nā mea maikaʻi a pau āu e makemake ai i hoʻokahi pāʻani me kēia meaʻoluʻolu a me ka maʻalahi hiki ke hana i ka pā. ʻO Cod kahi iʻa Pelekāne maikaʻi loa, heʻono, meaʻai, a wikiwiki a maʻalahi ke kuke a me ka iʻa i hoʻohana nuiʻia no nā iʻa a me nā pīpī . He mea maʻalahi kēia Cod i ka mīmato Tomato a me ka meaʻai ka meaʻai, e lilo koke ia i mea aloha loa i kaʻohana ma ia hale.
I kēia mau makahiki i hala iho nei, ua hele ka cod i loko o kekahi mau manawa paʻakikī a ua hele kokeʻia ma ka papa inoa'ōpala i ka hopena i nā mea lawaiʻa lawaiʻa. E hōʻoia mau e kūʻai i ke kāpili i kūʻai mai ai mai kahi waiwai kūpono. Pono hiki i kāu kai iʻa ke kuhikuhi iāʻoe.
Ka mea e pono ai
- 3 kaʻaila
- 1 aiʻiki liʻiliʻi,ʻo kahi meaʻono loa
- 1 ka'ōlapala kāpena, minced
- 1 mau pepaʻulaʻulaʻulaʻula, huapalapala, paʻuʻia a kikokikona
- 400g hiki ke kālai i nā tōmato
- E 6 mau'āpana o ke kuʻi Chorizo, eʻokiʻia i ke kuʻi
- ʻO ke kikikī liʻiliʻiʻo chilli
- 4 mau pāliki kāpili kala
- ʻO ke kai kai me kaʻeleʻeleʻeleʻele
Pehea e hana ai
E lawelawe ana 4
- E hoʻonā i kaʻaila hinu 3 tbsp i loko o ka pā nui. E hoʻomoʻi i kaʻaila a maikaʻi loa a eʻako mālie no ka 4 mau minuke a maʻemaʻe akāʻaʻoleʻeleʻele, e makaʻala pono e mālama i ke ahi. E hoʻomoʻi i ke kālaʻi kālaiʻia a e kuke no kekahi minute'ē aʻe.
- E hoʻopili i nā pepa pepa a e kuke no kekahi minute'ē aʻe. E hoʻomoʻi i nā'ōmato, Chorizo me nā chilli. E hoʻohuli i ka wela a me ka liʻiliʻi a lawe mai i kahi mimule haʻahaʻa, e hoʻemi i ka wela, a me ka kuke no 10 mau minuke.
- I kēia manawa, liʻiliʻi liʻiliʻi nā kiʻi o ke kāpili me ka paʻakai moana a me kahi pepaʻeleʻele. Ke kuhi ka pahu i ka mokuahi no 4 - 6 mau minuke.
- E kau i ka mīkini pepa a me ka mīmī i loko o ka meaʻai a kau i nā kīpī ma luna a lawelawe me nā meaʻele keʻokeʻo a iʻole nā mea kanu'ē aʻe.
- Pono e hoʻolapalapaʻia kēia kīʻaha; ʻaʻole ia e maloʻo me ka manaʻo e hiki ke hanaʻia ka mila ma mua.
Loaʻa i ka Cod ma kēia meaʻai
He naniʻo Cod, iʻa momona, iʻa nui a hana nui, pēlā i loko o kēia meaʻai. ʻAʻole naʻe,ʻaʻole ia e hiki iāʻoe ke hoʻohana i kekahi iʻa'ē aʻe inā kohoʻoe. Ponoʻoe e koho i kahi mea like me keʻano o keʻano o keʻano a me ka meaʻono, aiʻole eʻono ke kalo o ka iʻa. Hōʻoiaʻia he halihali, pollock, kamoni, turbot, monkfish a me nā iʻa iʻa'ē aʻe.
Nā mea'ē aʻe no ka iki
ʻO ka lōʻihi,ʻo ia keʻano maikaʻi loa e like me ka momona o ka Chorizo a me kaʻono o nā'ōmato a me nā pepa e hana maikaʻi loa ana. No ke kāpiliʻana i nā loli, e hoʻopili i nā mea kanu hou e like me ka basil a iʻole kahiʻonoʻono maikaʻi o ke anu. Inā hoʻohana i nā lāʻau koʻikoʻi e like me Rosemary e hele me keʻano hoʻokipa, hiki keʻai i kahi o kēia mau mea kanu.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 472 |
| Ka nui o ka momona | 19 g |
| Ka momona | 3 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 88 mg |
| Sodium | 705 mg |
| Nā Carbohydrates | 35 g |
| Fiber Dietary | 3 g |
| Pāmua | 39 g |