Ma ka Helene: παλαμίδα στο φούρνο, haʻi pāh-lah-MEE-thah stoh FOOR-no
ʻO Bonito, he lālā o kaʻohana keʻekeʻe , he mea punahele ia ma koʻu hale. Hiki i kaʻu keiki keʻai i ka iʻa me nā kaupaona, aʻaʻole he kaupaona o ka bonito - nui no ka maʻi maʻi a hiki ke maʻalahi hoʻi e hoʻomaʻemaʻe! ʻO kēiaʻano meaʻai maikaʻi no kaʻaila maikaʻi i hoʻolapalapaʻia me ke kāleka, a uaʻailaʻiaʻo oregano me ka uala.
Ka mea e pono ai
- 1 bonito (e pili ana iʻekolu paona)
- 1/2 kīʻaha o kaʻailaʻaila
- 5-6 mauʻeleʻele o ke kālaka (sliced)
- No kaʻono: ka paʻakai moana
- No kaʻono: pepa (ʻeleʻele hou)
- No kaʻono: Greek oregano (rigani)
- 1 lemon (wai o 2)
- 2 1/2 paona o ka uala
- 1 1/3 kapu wai
Pehea e hana ai
ʻO ka umuʻehu e 355 ° F (180 ° C).
Wehe a hoʻolei i ke poʻo a me nā pūpū mai ka iʻa mai. Eʻokiʻoki i ka iʻa i ka hapalua o ka lōʻihi, eʻokiʻoki i ke kua. E kāpīpī i ka iʻa me ka paʻakai, ka pepa, a me ka oregano. E hoʻokomo i nā pāleka o ke kālani i loko o nā'āpana iʻa o ka iʻa.
ʻO ka'ōpīpīʻokiʻoki aʻokiʻoki i ka'āpana like. E kāpīpī i ka paʻakai, ka pepa, a me ka oregano.
E kau i ka iʻa i loko o kahi panakena nui, a hoʻopuni aʻe i nāʻuala.
E hoʻomoʻa i nā'āpana'ē aʻe o ke kālaka ma luna o kaʻuala. E hoʻokuʻi i ka waiʻaila a me ka wai lemoni a ninini i ka iʻa a me ka uala, a hoʻonui i ka wai.
E kupa i 355 ° F (180 ° C) no 1 1/2 mau hora.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 887 |
| Ka nui o ka momona | 52 g |
| Ka momona | 15 g |
| Ka momonaʻole | 28 g |
| ʻO Cholesterol | 215 mg |
| Sodium | 296 mg |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 4 g |
| Pāmua | 64 g |