Hiki ke hanaʻia kēia iʻa i kāluaʻia me nā iʻa iʻa liʻiliʻi. ʻO ka nani a me ka hoʻopiliʻana he mau koho maikaʻi loa ia, aʻo ke kālapia hoʻi ke hana. ʻO ka iʻa i kūpaʻaʻia i loko o nā kīpala mīpī me ka meaʻai ma waenakonu.
ʻO kaʻaʻahu he hui pūʻana o nā pōpō palaoa hou, ka sage , a me ka mea'iola maiʻa. E hoʻomoʻi i kahiʻala o ka pupuhi, kahi hauʻoki'āpala, aiʻole nā haloha i ka meaʻai inā makemakeʻoe, aiʻole e hui pū i kahi 1/4 kapu o Parmesan cheese.
Ka mea e pono ai
- 1 1/2 i 2 paona iʻa iʻa (kikokikona, e like me ka lepo, hoʻokahi, a tilapia paha)
- ka paʻakai (no ka iʻa)
- 3 punetēpē kahihi (kahi'āpana liʻiliʻi)
- 1/2 huele seleri ('āpana'āpana)
- 6 punetēpeta kaʻaila (melted)
- 1 teaspoon ka paʻakai
- 1/8 teaspoon pepa
- 1 teaspoon sage (lau maloʻo, ua'ōwiliʻia)
- 4 mau kīʻaha (maloʻo,ʻoki a haehaeʻia i nā'āpana 1/4-ini)
- 6 teaspoons butter
- Kānaʻano: pākiʻi pāʻakai
- Kōʻano: ka lemon wili
Pehea e hana ai
- E puhi i ka umu a 350 F
- Eʻokiʻoki i nā iʻa i loko o nā pā.
- ʻO ka momona momona.
- E laina i nā kīʻaha me nā iʻa iʻa; e pīpī māmā me ka paʻakai.
- I kahi'ākiki liʻiliʻi, kahiʻohi lute a me ka puana i ka waiūpaʻa a hiki i ka manawa eʻoluʻolu ai. E hoʻohui i ka mea kanu a me ka wai pīpī me 1 teaspoon ka paʻakai,ʻeleʻeleʻeleʻele, sage, a me nā cubes. E hoʻomoʻa i kahi wai liʻiliʻi keʻanoʻole ka maloʻo.
- Hoʻokomoʻia ka pipi i loko o kēlā ipu iʻa i kēlā me kēia iʻa.
- E hoʻokuʻi i ka piko o kēlā me kēia centerena me kahi 1/2 teaspoon o ka pīpī a laila kāpīpī me ka pāʻakai liʻiliʻi.
- E puhi i loko o ka umu wela no 30 mau minuke, aiʻole a hiki i ka māmā o ka iʻa.
- E lawelawe me ka'āpana lemon, inā makemakeʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 280 |
| Ka nui o ka momona | 19 g |
| Ka momona | 10 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 115 mg |
| Sodium | 586 mg |
| Nā Carbohydrates | 6 g |
| Fiber Dietary | 1 g |
| Pāmua | 21 g |