ʻO Sepania kekahi o nāʻoi aku ma mua o nā haneli heʻumikūmālua ma ke kai moana. ʻAʻole ia he mea kupanaha i loko o nāʻano Sepania nāʻano hua likeʻole a me nā huaʻai a me ka iʻa nui loa mai ka Atlantic a me ka Mediterranean. Kūʻaiʻia ka iʻa i nā manawa he nui ma ka hebedoma ma ka Peninsula a loaʻa i loko o ka hinu omega-3, manaʻoʻia e hoʻemi i ka hopena o ka maʻi maʻi.
Aia i kēlā me kēia māheleʻo Sepania ko lākou punahele punahele loa. He nui nā manawa e hui pūʻia ai ka iʻa a me ka māhelehele me nā'ālika a me ke kāleka, a me nā mālaʻala a me nā hua. ʻOiaiʻo ka hapanui o nā iʻa i loaʻa ma Sepania e pan-fried, paʻipaʻi aiʻole i loko o nā'āpana liʻiliʻi i hui pūʻia me ka laiki, ua kukeʻia kēia mea me nā lemona a me ka waina keʻokeʻo. Hiki i nā mea hoʻomaka eʻike i kēia meaʻai he ala maʻalahi e hoʻomaka ai e leʻaleʻa i ka mea Sepania.
Hoʻokumu ka pipi i ka iʻa a lawelawe me kahi'āpana lemonua a me ka pālaʻi pāʻakai no ke kāohi. E lawelawe me ka raiki keʻokeʻo aiʻole kaʻulaʻulaʻulaʻula a iʻole nā pālaʻiʻuala-home a me kahi kaumāla maʻamau a Pākīpika e hana ai i kaʻai. He maikaʻi nā hui waina maʻemaʻe me kēia ipu.
Ka mea e pono ai
- 2.2 lbs. (1 kg.) Nā kāpili cod a iʻole nā iʻa'ē aʻe paha,ʻeleʻeleʻole
- 2
- lemons
- 4 u. (125 ml.)
- aila olila
- 1ʻelima aiʻole keʻokeʻo keʻokeʻo
- 4 u. (125 ml.) Keʻokeʻo
- waina
- ʻO ka paʻakai ka paʻakai
- 1 hele
- Pāpaʻi lapalapa pāʻani (hoʻopiliʻia ke koho)
Pehea e hana ai
- E koli a holoi i iʻa me ka pepa pepa. E hoʻokaʻawale no nā lā ma hope. Eʻoki i ka pāʻakai a hoʻokaʻawaleʻia.
- Peel aʻokiʻoki i kaʻaki i loko o nā apo. E hoʻonui i 2 u. aila ÿoliva i loko o ka moÿomeheu e pahinu pan a me ka wela ma luna o ka mahana wela. E hoʻopili i nā'āpana'iliana i ka pan a me ka saunu a hiki i ka'ōmole.
- E puhi i ka umu a he 350 ° F. E koli i nā lemonaʻelua a kau i nā'āpana ma lalo o ka panula broiler. E kau i ka iʻa ma luna o nā lemona. E hoʻonohonoho i nā'āpanaʻala i luna o ka iʻa. E ninini i ka waina ma luna o ka iʻa, a me ka paʻakai māmā.
- Eʻai i ka iʻa ma ke kola waena, weheʻia no 15 mau minuke, a hiki i ka pauʻana o ka iʻa. E māmā ana ka iʻa a hiki ke maʻa wale i kahi lāʻau. E kīʻina me ka pāʻakai paʻi a me ka pā lemon. E lawelawe me ka raiki keʻokeʻo, aiʻole ka puaʻulaʻula, aiʻole nā kīlaʻau home-fried - patatas fritas . Hoʻoulu i kahi salakeke'ōmaʻomaʻo a meʻelua me ka waina keʻokeʻo e hana i kaʻaina ahiahi.
ʻO nā mea'ē aʻe e pili ana i kaʻAla Pālalā
Nā Pākīpika Moana Pākīpika
- ʻO Kekemapa Ke Aloha Nona me Peppers & Onions Recipe - Bacalao con Pimientos y Cebolla
- Nā iʻa iʻa a me ka meaʻai nā meaʻai - Bacalao con Samaf
- ʻO Rape al Limon - He iʻa i kahi lemona
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 539 |
| Ka nui o ka momona | 30 g |
| Ka momona | 4 g |
| Ka momonaʻole | 21 g |
| ʻO Cholesterol | 140 mg |
| Sodium | 646 mg |
| Nā Carbohydrates | 8 g |
| Fiber Dietary | 2 g |
| Pāmua | 53 g |