Hiki ke hana 'ia kēia meaʻai no ka Baked Sole me Mango me nā hua' ē aʻe heʻono a heʻona. E noʻonoʻo e hoʻohana i nā'okika, nā peaches, a me nā nectarines ināʻaʻole hiki iāʻoe keʻike i nā mango.
Ka mea e pono ai
- 1 tbsp. soy sauce
- 1 clove garlic, minced
- 1-1 / 2 lbs. nā pele wale
- 1 kapu mango manua, pīnaki, aiʻole nectarine
- 1 tsp. ka'ōpala pakiaka
- 2 tbsp. wai lemon
- 1 tsp. ke kō
- 1/4 tsp. paʻakai
- Peʻa pepa keʻokeʻo
Pehea e hana ai
1. Ka pele e hoʻomapala ai i 375 mau māka. E kau i nā pāpili i kahi papa i loko o ke aniani e kuke ana. E hoʻoulu i ka meaʻai me ke kāleka a kauʻia i ka iʻa.
2. E uhi a waiho i kahi mahana wela no 30 mau minuke e marinate.
3. E houluulu i ka mango, kaʻono, ka wai lemon, a me ka paʻakai a me ka pepa. Hoʻomālahalaha i kēia kapi ma luna o ka iʻa a me ka baʻa no 10-12 mau minuke, aiʻole a hiki i ka loiloiʻana o nā lawai iʻa i ka ho'āʻoʻia me ka lāʻau.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 297 |
| Ka nui o ka momona | 22 g |
| Ka momona | 7 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 57 mg |
| Sodium | 937 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 1 g |
| Pāmua | 14 g |