Hoʻopiʻia kahi iʻa Panko-Crusted

Hoʻokomoʻia nā pali a Haddock i loko o kēiaʻano hana pākīpiʻu i kāhuaʻia, akā, hiki ke hoʻohanaʻia nā iʻa, kalala, pollock, cod, flounder, a me kekahi mau iʻa iʻa iʻa i ka maikaʻi. ʻO ka pāmohu panko kahi e mālama ai i nā iʻa iʻa a hoʻomākaukau ka umu i ka makani i loko o kēia mālamalama a me kahiʻano maikaʻi i ka iʻa iʻa.

ʻO nā pahuhuna Pankoʻo ka palaoa kūkiki kūikawā e hoʻomau i ko lākouʻano a me ke kaniʻuhū. ʻO nā kēhū i puka mai ma Iapana. Hiki i nā pahuhuna ka liʻiliʻi o kaʻaila a iʻole kaʻaila ma mua o nā'ōhū berena kūmole, e hoʻolilo iā lākou i mea maikaʻi loa no nāʻano hoʻohana a pau,ʻaʻole wale no nā meaʻai i'ōniuʻia akā, e like me ka hanaʻana a me ka hoʻokomo. Hiki iāʻoe ke hoʻololi i nā kuhūʻai i ka palaoa, ka hamo melba kahinu, aiʻole ka meaʻai ka meaʻaiʻole ināʻaʻoleʻoe i nā pōpō palako.

E lawelawe i ka iʻa me ka wī lemon a me ka mea 'ai hou a me ka meaʻala , a me ka mea i'āwiliʻia a me kaʻeli a me kaʻaila.

Ka mea e pono ai

• 1 ka 1 1/2 paina iʻa iʻa, e like me ka haddock, cod, ka iʻa, ka poli, a me nā iʻaʻeleʻele likeʻole, iʻokiʻia i loko o 4-ounce a 6 auneke.
• ʻO ka paʻakai paʻakai a me ka lepo hou
• 1 ka ipu wīkeke panko
• 2 punetēpō me ka pā'ū liʻiliʻi
• 1/4 kapu i ka palaoa
• 2 hua nui aiʻole 1/2 cup egg substitute
• 1 teaspoon
• Cajun a me Creole paha
• 2 punetēpō mayonnaise
• Lemon wedges, no ka lawelaweʻana

Pehea e hana ai

1. E hoʻohā i ka umu i 425 F.
2. E laina i kahi pepa pani me ka pahu alumina a laila e pīpī me ka mea'alakekeʻole.
3. E kāpīpī i nāʻaoʻaoʻelua o nā iʻa me ka paʻakai a me ka pepaʻeleʻele hou.
4. I loko o kahi pālahalaha nui, e hui pū i nā'ōhū panko a me ka pā pā.
5. E kau i ka palaoa i loko o kahi ākea ākea.
6. Ma kahi kīʻaha nui'ē aʻe, eʻimi i nā hua a me nā hua manu me nā mea hoʻonā Cajun a me ka mayonnaise.
7. E hoʻokuʻu i nā kī iʻa i ka palaoa pālahalaha, e uhi pono i kēlā me kēia'āpana.

1. E hoʻopau i nā pāpaʻa i kāwiliʻia i loko o ka huʻi iʻa a laila e hoʻonani iā ​​lākou me ka panuki crumb mixture, e hoʻokomo me ka māmā e kōkua i nā kuhū i ka iʻa. E hana hou me nā iʻa i koe.
2. E hoʻonohonoho i ka iʻa ma ka pepa bakena hoʻomākaukau.
3. E puhi no kaʻaneʻane 16 a 20 mau minuke a hiki i ka hoʻomaʻamaʻaʻiaʻana o ka iʻa a me nā lawaiʻa me ka māmā. ʻO ka manawa i ka umu e hilinaʻi ia i ka mānoanoa, e hoʻolālā i nā'ōpili iʻa lahilahi a lahilahi paha.
4. E lawelawe me ka mea lemon a me ka mihina tartar aiʻole ka milo hou .

ʻO nāʻano likeʻole

• E hoʻokuʻu i ka 1/4 teaspoon o ka pepa cayenne a iʻole kahi kāʻei o kāu meaʻono punahele punahele i ka hui pūpili no ka meaʻono'ē aʻe.
• E hoʻopili i ka Creole e hoʻonaniʻia me ka paʻakai paʻakai a paʻakaiʻole ka paʻakai.
• E kāpīpī i nā kī iʻa me kaʻalani kāpili me ka paʻakai a me ka pepa.
• E hoʻonui i 1/4 kīʻaha o ka pī Parmesan i kāwiliʻia i kaʻeke palaoa panko.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	493
Ka nui o ka momona	17 g
Ka momona	4 g
Ka momonaʻole	6 g
ʻO Cholesterol	308 mg
Sodium	1,003 mg
Nā Carbohydrates	41 g
Fiber Dietary	5 g
Pāmua	44 g

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