Ināʻoe eʻimi nei i kahi manaʻoʻaina maikaʻi, momona, momonaʻole,ʻaʻole hiki iāʻoe ke hana hewa me kēia lemon garlic baked recipes. He wiki nuiʻo ia i ka hebedoma hoʻokahi, akā,ʻaʻoleʻoe e helu no ka hoʻokipaʻana, no ka mea, ua loaʻa maoli nā'āpana no kāuʻoihanaʻoi loa.
He iʻa liʻiliʻi kaʻawaʻawa,ʻo ia hoʻi ka nui o nā'ōpiopio e like me ia, a he maikaʻi nā paila me kaʻaʻaiʻana i nā meaʻai o nā meaʻai āu e hoʻohui ai.
Maanei, hoʻohanaʻia kahi maʻalahi. Hoʻopiliʻia kahi hauʻona o ka wai lemon a me kaʻailaʻala , a me kaʻaila o ka waiū, kekahi pāʻani liʻiliʻi liʻiliʻi, a me nā'āpana'ākauʻole, kahi mea e pono ai ka hana iʻa i loko o 20 mau minuke.
Ka mea e pono ai
- 4 (6-ounce) nā'āpana cod (boneless, skinless)
- Ke kai iʻa a me ka pepaʻeleʻele (eʻono)
- 1 1/2 teaspoon baila
- 1 kaʻailaʻailaʻaila
- 2 cloves keleka (ʻeha)
- 2 punetēpō wai wai lemon
- 2 punetēpuni kahi pāʻina-lapalapa pāʻani
Pehea e hana ai
- ʻO ka umu hehi a 400 F.
- E hoʻopiliʻia nā'āpana'āpana pepa me kahi kāwele pepa a waihoʻia i loko o kahi ipu kuke e lawa ai e paʻa i ka iʻa i hoʻokahi papa. Eʻaʻahu nani ke kapa i ka lalo o ka ipu me ka meaʻala.
- ʻO ka iʻa iʻa me kahi paʻakai liʻiliʻi loa a me ka pepaʻeleʻele'ōpū.
- E kau i ka waiūpaʻa a me kaʻailaʻaila ma kahi'āpana liʻiliʻi liʻiliʻi. Heat ma ka liʻiliʻi. E hoʻopili i ke ālaʻa a me ka sauté no hoʻokahi minuke. E hoʻomoʻa i ka wai lemon a me ka pāʻani, a laila e wehe i ka wela.
- Hoʻopili ke kāwiliʻo Drazzle i luna o ka iʻa. Kuhi no ka 12 a 14 mau minuke a hiki i ka loʻana o ka lawaiʻa me ka'ō.
- Inā makemakeʻia, e hoʻokau i nā wai puna ma kaʻaoʻao.
Pehea e lawelawe pū me Lemon Cod
ʻO kahi'ōmaʻomaʻo'ōmaʻomaʻo me kahi hua waina a iʻole ka momona momona, he mea nui ia, e like me nā hua o ka huapalapa a me ka meaʻaila waina a me kaʻaila.
He maikaʻi loa nā'ōpoki e like me ka'āpanaʻaoʻao inā lōʻihi lākou i nā'ōpū e like me ka laikiʻeleʻele, ka quinoa, ka palaoa, ka bale, a me nā uala a i kāluaʻia a lawelaweʻia e like me ka palaoa o ka waiū.
No ke aha ke koko he koho maikaʻi no kahiʻahaʻaina momona, momona-maʻi
ʻO Cod kahi waiwai puna lean i loko o ka omega-3 mau momona momona a me ka hua B-12. Ma kaʻaoʻao lalo, hiki i kekahi o ka cod ke komo i loko o ka mercury, i loko o nā mea liʻiliʻi he meaʻole i ka hapanui akā hiki ke hōʻeha i nā wāhine male a me nā poʻe me nā'ōnaehana kamepiula. Wahi a ka US Food and Drug Administration, pono nā kānaka i loko o kēia mau lālā eʻai i ka maximum o 12 auneke o ka iʻa i kēlā me kēia pule.
- Lean Protein:ʻO ka protein e hiki ke kōkua i ka hoʻoikaika i ke koko koko, hoʻokahe kaumaha, a mālama iāʻoe-ʻoiaiʻo ia keʻano pono o ka protein. ʻO ka hapanui o nā iʻa a me nā iʻa he kumu maikaʻi loa ia o ka pailaʻai leanō no ka mea heʻano momona ka momona aʻoiʻole i nā momona momona iʻikeʻia e like me omega-3ʻaeʻa momona (e like me ke kaumāmā). ʻAʻole ia he mea kupanaha no kaʻAhahuiʻAmelika Hui Pūnaewele e hāʻawi aku iʻelua mauʻanuʻu 3.5-auneke o ka pilina pilalā i kēlā me kēia pule.
- ʻO ka Omega-3'Apona Maʻemaʻe: ʻO ia nāʻano momona o nā mea momona eʻai ai no ka mea he pono nā omega-3ʻaeʻa momona i ko mākou kino akāʻaʻole hiki iā lākou ke hana i kā lākou iho. Wahi a nā National Institute of Health, ua manaʻoʻia kēia mau mea momona acga-3 e pale ai i ka maʻi o ka maʻi, ka mumū, kekahi mau maʻi pīpī, ka maʻi maʻisā, ka Alzheimer, a me ke kaulike macular.
- ʻO ka Vitamona B-12: He mea nui kēia huapona no ka hoʻokumuʻana i ke koko koko, ke kāpili pūnaewele, keʻano nerve, a me ka hanaʻana o DNA. ʻO ka iʻa, ka moa, kaʻiʻo, a me ka waiu he kumu maikaʻiʻo ka huaʻa B-12. Hoʻopuka houʻiaʻo B-12 no nā mea vegan a me nā mea meaʻaiʻai paha i nele i ka loaʻaʻole o nā mea kanu i nā mea kanu. No laila ināʻoe he pescatarian, hiki iāʻoe ke hoʻomau i nā kīpī ma kaʻaiʻana i nā meaʻai a me nā iʻa, no ia mea.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 258 |
| Ka nui o ka momona | 6 g |
| Ka momona | 2 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 99 w |
| Sodium | 466 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 1 g |
| Pāmua | 38 g |