Hoʻomoʻiʻiaʻo Salmon Steaks me kaʻaila a me ka'ōpū

Ho'huihuiʻia kaʻaila a me ka kirimalu e hana i ka hoʻopiha ponoʻana no kēia mau mea kolo. ʻO ka mea hoʻomākaukau no ka salmon steaks, akā hiki ke hoʻokomo i nā kīpona salmon. Inā hoʻohana i nā pāpale, eʻae i 6 mau ounce no ka lawelaweʻana. Hoʻonuiʻia nā kapuahi Salmon (1-inihi lahilahi) mai ka 6 a 8 o ka hola. *

ʻO ka pīpī, ka quinoa , aʻo ka hoahānau hoʻi, he mauʻaoʻao maikaʻi loa ia e lawelawe ai i ka wai. ʻO nā huaʻai (a me nā lemu) e hele maikaʻi loa me ka mōmona heʻano asakage, kukama, peʻa,'ōhiʻi aʻo ke kīʻaha paha, kāpokiʻulaʻula, a me nā lelo.

Nā hopena pili
'Alahiʻo Salmon me Kāleka
ʻO Salmon Fillets me ka Sugar-Pecan Glaze

Ka mea e pono ai

• 4 nā kahakai salmon a i hoʻopaʻaʻia paha, kahi 1 1/2 a 2 paona
• 2 punetēpuni ka wai lemona hou
• 1 ka'ineʻena i kahi liʻiliʻi loa i kaʻaila
• 1/4 teaspoon ka paʻakai, aiʻole eʻono
• e hoʻoulu i ka pepaʻeleʻele hou, aiʻole eʻono
• 1/4 kaʻailaʻono (he momona nui ka momona, akā hiki ke hoʻohana i ka momona momona)
• 1 teaspoon kaʻaila lemon zest maikaʻi
• 1/2 teaspoon dried dill
• lemon

Pehea e hana ai

1. E puhi i ka umu a 350 ° F (180 ° C / Gas 4). Pākī i ka papakū o kahi pāpaʻu pāpaʻu.
2. E hoʻonohonoho i nā kaumāmā i loko o kahi pākū bakena.
3. Hiki i loko o ke kīʻaha liʻiliʻi ka wai lemon a me kaʻaila; e kāpuni i 2 teaspoons no kēlā me kēia kolomoni. ʻO ka manawa me ka paʻakai a me ka pepaʻeleʻele hou.
4. Huki, weheʻoleʻia, no 20 mau minuke, aiʻole a hiki i ka māmāʻana o ka lawaiʻa.
5. Wehe i ka umu; hoʻopalapalaha i ka'ōmoleʻono ma luna o nā kapuahi salmon. E kāpīpī me ka lemon zest a me ka pi.

1. E hoʻi i ka umu no 3 mau minuke.
2. E lawelawe i ka wai pona me ka lemon wili.

Nāʻaoʻao i manaʻoʻia:

• ʻO ka papaʻala'ōpiopio
• Pākīpiʻi Uila

* Keʻike nei kaʻAhahuiʻAmelika eʻike i ka lawelaweʻana i ka iʻa, kaʻiʻo, aiʻole ka moa i 2 a 3 ounce.

** E kuke i ka iʻa i ka liʻiliʻi loa o 145 ° F (62.8 ° C).

Nā kumuhana

_{HuiʻAmelikaʻAmelika. He aha ke lawelawe?}

_{USDA. Ka Papa Palekana Nānā Pākahi}

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	492
Ka nui o ka momona	26 g
Ka momona	6 g
Ka momonaʻole	8 g
ʻO Cholesterol	160 mg
Sodium	285 mg
Nā Carbohydrates	8 g
Fiber Dietary	2 g
Pāmua	55 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.