Hoʻopiʻiʻia nā mea hoʻolāʻau a me ka wikiwiki a me ka lawelaweʻana me kahi meaʻala i kuʻiʻia. E nānā pono i ka tuna a kokoke i kaʻale. Makemakeʻoe e lawe mai i ka manawa iʻakoʻia ai ma waenakonu aʻaʻole ka lua ma hope.
Ka mea e pono ai
- 6 8-ounce / 225 tuna
- 3/4 kapu / 180 mL kaʻailaʻaila
- 1/2 kīʻaha / 120 mL ka pāʻani
- 1/2 kīʻaha / 120 mL i'ōwiliʻia i ka'ūpala
- 1/2 kīʻaha / 120 mL i nāʻulaʻula, i hoʻopiliʻia i ka palaoa
- 1/4 kapu / 60 mL wai wai lemon
- 2 punetēpuni / 30 mL
- 2 punetēpuni / 30 mLʻo nā huakai hou, minced a 2 teaspoons / 10 mL ka maloo ore
- ka paʻakai a me ka pepa eʻono
Pehea e hana ai
Hoʻohui i 1/2 cup / 120 mL i kaʻailaʻoliva me ka paʻi, nā pepa i kālaiʻia, nā pale ala, 2 punetēpili / 30 mL wai lemon, oregano, ka paʻakai a me ka pepa i loko o kahi kōma. ʻO Simmer ma kahi mahana wela me ka hoʻoukaʻana a hiki i ka huiʻana. Holoʻo mai ka wela a hoʻokaʻawale a hoʻomaha no 5 mau minuke. E kau i ka meaʻai i loko o ka mea holoi a hoʻohuiʻia a maʻalahi. E kau i ka mīkini i loko o ka lole, e hoʻoulu i ke kapa, a hoʻomaʻamaʻa.
ʻO ka'ōpū tunaʻo Coat me kaʻailaʻaila me ka wai lemon.
E uhi a waiho i 30 mau minuke. Hoʻokumu kaʻaila i ka mahana e like me ka hiki iāʻoe ke loaʻa. ʻO ka manawa me kahi wahi paʻakai a me ka pepaʻeleʻele. E kau i ka tuna ma nā meaʻaila a me ka kuke no ka 4 a 5 mau minuke a hiki i ka hana. Hanaʻia nā kuhiʻai a laila ka opaque kaʻiʻo ma waenakonu. Mai pāʻina i ka tuna. E lawelawe me ka mīni paʻakai i kaomiʻia ma luna.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 609 |
| Ka nui o ka momona | 38 g |
| Ka momona | 7 g |
| Ka momonaʻole | 23 g |
| ʻO Cholesterol | 103 mg |
| Sodium | 610 mg |
| Nā Carbohydrates | 4 g |
| Fiber Dietary | 2 g |
| Pāmua | 62 g |