ʻO kēia mea maʻalahi no ka hana i hanaʻia e ka pan-hana me ka wai o kaʻaila ka mea e hana ai i kaʻaina ahiahi maikaʻi loa. Ke makemakeʻoe i kekahi mea wikiwiki, maʻalahi, aʻoluʻolu-i nā hua'ōlelo'ē aʻe,ʻaʻoleʻoe e makemake e hoʻokuʻu aku i loko o kahi lumi wela-ʻo kēia hana hana e like me kaʻaila.
ʻO Mahi-Mahi kahiʻano iʻa, akāʻaʻole pono e hoʻopiliʻia me ka momona momona maikaʻi e hula ana i ka wai ma kona huelo, e hoʻokuʻu. ʻO kaʻoiaʻiʻo, ua kapaʻia kēia iʻa he dolphin a hiki i ka manawa i hoʻoholo ai nā Hawaiʻi i kā lākou e hoʻokaʻawale i waena o nāʻanoʻelua. I kēlā manawa, kapa hou lākou i ka hana-mahiʻoihana.
He manua kēia iʻa i nā wai hoʻolālā a me nā wai pāʻani. ʻO lākou ka maikaʻi loa ma Mei,ʻoiai lākou e loaʻa ana-a maikaʻi loa-mai ka waenakonu o ka makahiki a hiki i ke kauwela.
Ka mea e pono ai
- 4 (6-ounce) mahi hana
- 2 punetēpō lime wai (kahi hou)
- 2 cloves keʻaliki (kahi maikaʻi maikaʻi loa)
- 1 teaspoon oregano (maloʻo)
- 1/2 teaspoon cumin (honua)
- 2 punetēponiʻailaʻaila (hapa-wahine puʻupaʻa)
- Kō koho: kāpīpī i ka waina keʻokeʻo (maloʻo, a hāʻawi i ke aloha)
- 1/2 teaspoon nakai (kai)
- 1/2 teaspoon pepaʻeleʻele (kahi lepo hou)
- 1 kaʻaila kaʻailaʻaila (aiʻole kaʻaila kapi)
- 1 paipū ka waiwai (nui, kaomiʻia)
- 2'ōmato paona (kikokikona i hoʻopiliʻia)
- 12 oliveʻalani (Spanish aʻo Cerignola)
- 1 lime (ʻokiʻoki i loko o ka'āpana)
Pehea e hana ai
- E kau i nā pā iʻa i loko o kahi pālua.
- I loko o ke kīʻahaʻuʻuku, e hoʻokuʻi pū i ka wai lime, ke kālika, kaʻonika, ka kumini, kaʻailaʻaila, a me ka waina.
- E ninini i ka hui marinade ma luna o ka iʻa, e komo i ka kapa komo. E uhi a hoʻokaho no 30 mau minuke.
- Wehe i nā kāpili mai ka wai kalapa a kāpīpī i ka iʻa me ka paʻakai a me ka pepa.
- I loko o ka pāpale maʻamau, hoʻomehana wela 1 punetēponi o kaʻailaʻaila ma luna o ka mahana-wela kiʻekiʻe. E hoʻonui i ka iʻa a me ke kapaʻeleʻele a hiki i ka manawa o ka opaque wale nō i ke kikowaena (e pili ana i 4 a 5 mau mika ma kēlāʻaoʻao).
- E mahele i ka waikene ma waena o nā papa 4. E hoʻolālā i nā'āla keʻakeʻa, nāʻoliva, a me ka lime'āpana ma kēlā me kēia pā. E kau i kahi kī ma luna o ka waiwaiwai a lawelawe.
Nā Manaʻo a me nā Variations
Inā ua wela ke kukuna ma ka lumi kuke, eʻoki i nā kāpili ma luna o ka'ōmole waho ma luna o nā'ōpala-wela wela. E kau ma kaʻaoʻao a puni i ka 5 mau minute aiʻole a hiki i ka hikiʻana iāʻoe ke hāpai i kahi'ōpū me kaʻole e pipili i ke kī. E hoʻohuli pono i nā kāʻei a kuhi i 5 mau minuke ma kēlāʻaoʻao.
Ināʻoe e hoʻomākaukau i ka hana-hana ma luna o ke kapuahi a ma luna o kaʻaila, e mālama ponoʻoe iʻole e uhi hou. He wahi iʻa liʻiliʻi kēia, akā e maloʻo loa ke uhiʻia.
Ka lawelaweʻana i nā manaʻo kōkua
ʻO Cilantro pesto ,ʻo Salsa verde , aʻo Romceco lole he mea nui loa ia no kēia mea maʻalahi. Ka popo o kekahi o lākou ma luna o nā kāpili ma hope o kāu hoʻonohonohoʻana iā lākou ma nā papa.
He nui kēia iʻa i ka wā e lawelaweʻia ai me ka guacamole zesty a me ka mea salsa a me nā'āpana tortilla. Hiki iāʻoe ke ho'āʻo me ka'apena asegō, ka kānua māhu ma luna o ka paila,ʻo ka palaoa Mexican style grilled, aʻo kahi sāla palaoaʻula .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 672 |
| Ka nui o ka momona | 24 g |
| Ka momona | 3 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 109 mg |
| Nā Carbohydrates | 76 g |
| Fiber Dietary | 47 g |
| Pāmua | 70 g |