ʻO ke kai iʻaʻo Chile he iʻa paʻakai i loko o ka hinu omega-3 i hoʻohuiʻia, me kahi'ōpala nui loa, akā heʻoluʻolu loa ka iʻa. ʻO kaʻaila ka mea maʻalahi ke kuke, no ka mea,ʻaʻole e hoʻonāukiuki inā he liʻiliʻi iki.
ʻO ke kai hohonuʻo Chile he iʻa hohonu hohonu iʻikeʻia he'analuʻu, a ua loaʻa iā ia i nā kai moana a puni Antarctica. ʻO ka hapa nui o ke kaiʻo Chile ke kuleana e mālamaʻia ana, akā, aia nō kekahi mau wahi i hoʻoneleʻia. Ināʻikeʻoleʻoe, e noi aku i ka mea kūʻai aku ināʻike lākou inā i hopuʻia ka iʻa iʻole paha.
E nānā hoʻi
Hikiʻo Halibut a me Parmesan Crumb Topping
Ka mea e pono ai
- 4 Pāpale kolepa Chile (e pili ana i 6 auneke i kēlā me kēia.
- paʻakai ka paʻakai (kosher)
- pepaʻeleʻele keʻono
- Cajun ka meaʻono (a me ka Creole paha i kāu mea makemake)
Pehea e hana ai
- ʻO ka umu heona i 425 F.
- ʻO kaʻaila broiler pan rack pan a me ka paila pan me kaʻailaʻaila.
- E kāpīpī i nāʻaoʻaoʻelua o nā kīʻaha moana me ka Cajun a me ka Creole e ulu ana me ka māmāʻana i ka paʻakai kosher a me ka pepaʻeleʻele hou. Inā heʻoluʻolu ka huiʻana i ka meaʻala, e hoʻokuʻu i ka paʻakai kosher.
- E kau i nā haka wai ma luna o ka hoʻouluʻana i ka wai.
- E kupa ma 425 F no kahi 15 a 20 mau minuke. Kau ka manawa ma ka mānoanoa o ka iʻa, a hiki ke loli.
- E lawelawe e like me keʻano o ka meli sherry cream , ka kānana kānana , ka pineapple salsa , aiʻole nā meaʻaki'ē aʻe paha.
- E kāpīpī i kahi pāʻani liʻiliʻi liʻiliʻi, no ka hoʻolālā.
Hiki iāʻoe ke like
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 41 |
| Ka nui o ka momona | 0 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 24 mg |
| Sodium | 170 mg |
| Nā Carbohydrates | 0 g |
| Fiber Dietary | 0 g |
| Pāmua | 9 g |