ʻO ka pīpī hou kelepona-ʻo kahi hehi - hana i ka meaʻai wikiwiki a maʻalahi. ʻAʻole wale lākou nui no kaʻaina awakea pō, akā he mea kūpono no kahi papaʻainaʻaina awakea!
ʻAʻole hiki ke hoʻouluʻia nā pono olakino o ka wai iʻa. He kumu maikaʻiʻo ia o ka Omega-3 mau momona momona, aʻaʻole e emi iho kaʻaiʻana i ka meaʻai. Ināʻoe e noʻonoʻo nei, he waiwai nui ka iʻa i ka B12, ka huaʻaʻau D, a me ka selenium, a ua emi mai ka mercury.
Ke mālama nei i ka manaʻo, ināʻoluʻoluʻoe i ka iʻa, a lailaʻo ka iʻa he kumu nui o ka protein noʻoe. ʻO kēiaʻano iʻa maikaʻi. He meaʻoluʻolu ka hoʻonaniʻia mai ke kālaki'ulala, kaʻaila a me ka paʻipaʻi. Hiki i ka hoʻohemoʻana i ka wai lemonima ke hoʻopau maikaʻiʻana.
Ināʻoe eʻimi i kahi mea hou aku i kēia pāʻani,'ōlelo mākou e hoʻokomo i kekahi mau mea ulu hou e hoʻopili pono i nā iʻa maʻemaʻe, e like me ka mint, fennel, chives, chervil, tarragon a me ka pi.
No ka lawelaweʻana, e noʻonoʻoʻoe i ke kauʻiaʻana o nā puʻupuʻu paʻakai i kāpiliʻia ma luna o ka moena o ka'ōnihi i ka'ōmole a kalepa paha. A iʻole e lawelawe iā lākou ma kahi kumu o ka momona momona maʻemaʻe . E hoʻoulu i kahi'ōlaʻi maʻemaʻe maʻemaʻeʻole i kaʻaila, a me ka salame i hoʻopiliʻia no kaʻaina ahiahi. No ka waina , he chardonnay a he sauvignon white ke hui me nā'ōpala a me nā meaʻala. A iʻole, e koho i kahi pinot noir aiʻole rosé paha,ʻelua e holo maikaʻi me nāʻano hana likeʻole o ka wai.
Ka mea e pono ai
- 1 lemon
- 4 cloves keleka (ka liʻiliʻi, ke kaumaha)
- 1 punetēpō ka pāla (heaping,'āpiki)
- 4 punetēpine kaʻailaʻaila poni hou
- Ka paʻakai paʻakai
- Peʻa pepaʻeleʻele
- 4 mau kiwi salmon (e pili ana i 4 a 6 'auneke i kēlā me kēia)
- 2 lemona
Pehea e hana ai
- ʻO ka umu ahi he 375 F.
- E hoʻomaʻemaʻe māmā i kaʻeha palaoa 9-by-13-by-2-inch a iʻole e laina i ka pan me ka pāpale a me kaʻaila māmā i ka pāpale
- I loko o ke kīʻaha, hoʻonā i ke kālaʻi kālaiʻia, ka paʻi a me kaʻailaʻaila; hoʻopili i ka mea pono.
- E hoʻonohonoho i nā pēpē māmā i loko o ka paila panakena i hoʻolapalapaʻia a hoʻolaha i ka paʻakai a me ka paʻi paʻi ma luna o lākou. E kāpīpī i nā kāpili māmā me ka paʻakai a me ka pepaʻeleʻele hou.
- E kinai i ka waipona no 20 mau minuke, aiʻole a hiki i ka manawa e hoʻopaʻa inoa ai nā kāpili i 145 F aiʻole ke kīʻana i ka'ōmole.
- I kēia manawa, wai kahi o nā lemona.
- Hoʻolapa pūʻia nā iʻa salmon i 2 teaspoons o ka wai lemon.
- E koli i ka lemon i koe i lalo (e nānā ma lalo) a lawelawe iā lākou me ka waikona.
Nā Manaʻo a me nā Variations
- ʻO Salmon me ka'ōmole a me nā lau nahele - E hoʻokuʻu i 2 teaspoons o ka mīkini hou a me ka 1 teaspoon o ka rosemary hou i ka pāpaʻi a me ka paila.
- Hanaʻia ka iʻa ke hiki iāʻoe ke hāpai i nā flakes me kaʻiole a he opaque ka iʻa. Hoʻohāpai ka US Food and Drug Administration i kahi mahana waena o 145 F. No ka hoʻomaopopo ponoʻana i ka mīmona, e nānā me kahi thermometer pono heluhelu heluhelu i hoʻokomoʻia i waenakonu o kahi pua. Pono e heluhelu i ka 145 F. E nānā i kahi'ōmole, e hoʻokomo i ka waenakonu o kahi'ōpū a hoʻololi i kahi paku. Pono ke kikowaena e flake a lilo i ka opaque, akā,ʻaʻole i maloʻo.
- No kaʻokiʻana i kahi liona i loko o ka wili, eʻoki i ka luna a me ka lalo o ka lemon. E ku i ka lemona ma luna o kahiʻokiʻokiʻoki aʻokiʻia e hana iʻelua hapa. Eʻokiʻoki i kēlā me kēia hapalua lōʻihi iʻehā mau wili.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 513 |
| Ka nui o ka momona | 31 g |
| Ka momona | 5 g |
| Ka momonaʻole | 16 g |
| ʻO Cholesterol | 114 mg |
| Sodium | 146 mg |
| Nā Carbohydrates | 15 g |
| Fiber Dietary | 2 g |
| Pāmua | 43 g |