Hoʻopiʻia ka Red Snapper me kaʻalani a me nā mea kanu

Hoʻomaʻaʻia kēia mea'alaʻula maʻalahi i ka meaʻono me kaʻoluʻolu maʻalahi o ke kālika, ka waiū, nā mea'alapī palaoa, a me ka palaoa Parmesan.

Ke manaʻo nei kaʻAhahuiʻAmelika eʻai i nāʻano iʻa likeʻole iʻelua manawa i ka hebedoma, aʻo kaʻulaʻula he mea maikaʻi loa no kaʻai maikaʻi. ʻOiaiʻaʻoleʻoi aku ka kiʻekiʻe i nā omega-3ʻoni momona e like me nā mea'ē aʻe, he kumu maikaʻi. ʻO kekahi mau mea kūpono no ka ulana paʻi i loko o kēia pīlapa, he poʻomaka, pollock, kahiʻeleʻele, a me nā kīʻaha pahū.

ʻO kēia'āpanaʻulaʻula ulaula he 'ālua aʻekolu paha o ka meaʻai no kaʻaina awakea.

Ka mea e pono ai

• 2 Pākīpihi i nā pāpale, ma kahi o 6 a 8 mau'uneke i kēlā me kēia
• 4 punetūpakai ka paʻakai
• 1 ka'ōwili
• ka pākaʻi, kaomi a paʻi
• 3 aiʻole 4 kelehe i ka lole o Worcestershire
• 1/2 teaspoon
• Hanaʻiaʻo Creole a Cajun paha , aiʻole kāu mea kanu punahele punahele, me ka paʻakai
• 1/8 teaspoon ka pepa maloʻo hou
• 1 i 2 teaspoon i hoʻoulu houʻia
• pāʻili
• 1 teaspoon i hoʻopiʻiʻia i ka hou a i ka maloʻo
• chives, koho
• 3 i 4 mau punetēpuni
• kūkī a'ōwili paha i ka palaoa
• 2 punetēpō Pākē Parmesan hou, kohoʻia

Pehea e hana ai

1. E puhi i ka umu a 400 F.
2. E kau i nā pāpale pahele i loko o kahi ipu tunu e hoʻoukaʻia ana me kahi mea kanu'ūpuni momona.
3. I ka paepae, e hoʻoheheʻe i ka pata me ke kāleka, ka lole Worcestershire, ka mea kanu hoʻomohala Creole, ka pepa, ka pāhiri, a me chives, inā hoʻohana. ʻOhi ma kahi haʻahaʻa wela no 2 mau minuke, e hoʻopiha wale i nā meaʻala.
4. E hoʻopolo i nāʻaoʻaoʻelua o nā iʻa iʻa me ka waihonaʻaila a me ka herb.
5. Hoʻopili i nā meaʻai me ka pāpaʻa manuahi e koe a me ka cheese Parmesan, inā hoʻohana; e kapipi i nā kāʻei.

1. E puhi i loko o ka umu wela ma kahi o 12 mau minuke, e hilinaʻi i ka mānoanoa o kaʻulaʻula. E māmā ka iʻa a māmā me ka māka i ka wā i hanaʻia ai.

Nā Manaʻo Hua

• No ka ho'āʻoʻana i nā iʻa no ka haʻahaʻaʻole, e hoʻokomo i ka mānani i loko o kahi'āpana o kahi pua. E māmāʻo ia.
• E hoʻohana i kekahi iʻa keʻokeʻo maʻemaʻe ma ka meaʻai. ʻO Tilapia, pākilo, pollock, a me ke cod he mau koho maikaʻi.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	653
Ka nui o ka momona	28 g
Ka momona	15 g
Ka momonaʻole	8 g
ʻO Cholesterol	168 mg
Sodium	1,569 mg
Nā Carbohydrates	36 g
Fiber Dietary	1 g
Pāmua	62 g

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