Hiki ke loaʻa aku ka nui o nā sardines i ka'āina lōʻihi, e hana ana i kēia iʻa liʻiliʻi e maʻalahi. No nāʻohana e noho ana ma nā wahi kokoke i ka moana, nā sardines he mea nui, e hōʻike ana i ka manawa maʻamauʻaʻole ka pule pule i kēlā me kēia pule.
ʻO Flavor a me ka ukuʻana, aia kahi kumu maikaʻi'ē aʻe e koho ai i nā sardines ma ka mākele iʻa-ʻo ia ka maikaʻi loa iā mākou! ʻO ka waiwai i loko o nā huaʻona B a me omega-3ʻoni momona a me ka calcium a me ka huaʻi D,ʻo kaʻona momona a haʻahaʻa i manaʻoʻia he mea kūʻai nui,
ʻOiai kekahi o nāʻano maʻi kaulana Moroccan kaulana i nā sardines e pili ana i ka hoʻouluʻana i ka zesty a me kahi hana mua - Ke hoʻomanaʻo nei au i nā paʻi a me nā pōpō sardine i kālaiʻia i ka'ōniu maʻoma -ʻo ka hōʻike maʻalahi loa i hōʻikeʻia maʻaneʻi,ʻaʻohe mea e pono ai.
ʻO ka pīpī kekahi o nā wikiwiki a me nā maʻalahi e hoʻomākaukau ai i nā sardines a pau. ʻOiaiʻaʻole pono, e hana ana pēlā ma kahi moena o ka paʻakai paʻakai eʻalo i kekahi mea e pīpī i ka pā a hoʻonā i kahi meaʻala'ē aʻe. ʻAʻole pono ka hoʻolimalimaʻana, akāʻike wau i ka hoʻohuiʻana o ka pepa a me kaʻailaʻaila e hoʻonui i ka maikaʻi maikaʻi o kēia iʻa. Hiki ke kauʻia nā lemona ma luna o nā sardines i ka wā e kuke ai, me ka lemon me ka cumin i hāʻawiʻia i meaʻai ma ka papaʻaina.
Hāʻawi i ka hapalua hapalua (250 g) o nā sardine i kēlā me kēia kanaka i ka lawelaweʻana i nā sardine i hoʻomoʻaʻia e like me ke komoʻana. Pono ka iʻa e hoʻopiliʻia a hoʻoneʻeʻia ma mua o ka kukeʻana.
Ka mea e pono ai
- 1 kg (aiʻole 2 lbs.) Nā sardines hou
- 1 kaʻailaʻailaʻaila
- 1/4 ka paʻakai nui o ka moana (aiʻole ka paʻakai pōhaku,ʻoi aʻe aʻuʻuku paha e like me ka mea e pono ai)
- ʻO nā meaʻala honua loa eʻono
- Kāʻano: kahi lemona hou (ka lahilahi a iʻokiʻokiʻia i loko o ka pahu)
- Kūʻai: kumini (e like me keʻano hoʻomana)
Pehea e hana ai
- E hoʻolale i kāu umu a 350 ° F (175 ° C).
- E holoi i nā sardines i loko o ke pola wai, eʻimi i nā mea i koe me kahi pahi liʻiliʻi. Hoʻopū i nā sardines.
- Inā makemakeʻia, e kau i kahi papa kai pāpaʻu aiʻole e hoʻopiʻi i ka pepa bakena me ke alumini alumini. E kāpīpī i ka paʻakai paʻakai aiʻole ka paʻakai moana ma lalo a hoʻonohonoho i nā sardines ma luna o ka paʻakai.
- Hoʻolapala a hoʻoulu paha i kēlā me kēia sardine me kahi lāʻau liʻiliʻi liʻiliʻi a me ka manawa me kaʻoluʻolu me ka mea kanu hou. Inā makemakeʻoe, e hoʻonui i ka paʻakai paʻakai ma luna o ka iʻa, e hoʻoulu me nā'āpana liʻiliʻi o ka lemona hou.
- Eʻai i ka sardines ma waenakonu o ka umu wela no 10 mau minuke, aiʻole e hiki wale i ka paheʻeʻana o kaʻili a māmā ka iʻa. No kaʻiliʻeleʻele, eʻai i ka piko o ka umu.
- E hoʻokuʻu i nā sardines i kahi kīʻaha i hoʻolālāʻia me ka lemon. Hiki ke hāʻawiʻiaʻo Cumin i ka papaʻaina e like me ke kākoʻo.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 591 |
| Ka nui o ka momona | 32 g |
| Ka momona | 12 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 223 mg |
| Sodium | 7,291 mg |
| Nā Carbohydrates | 0 g |
| Fiber Dietary | 0 g |
| Pāmua | 71 g |