He iʻa iʻaʻo Arctic char e loaʻa mai ana i ka paila maikaʻi. Hoʻohui ka meli-Dijon i ka iʻa e hoʻonui i kaʻono. E lawelawe pū me nā mea kanuʻai a loaʻaʻoe i ka meaʻai maikaʻi a maikaʻi loa i ka manawaʻole.
Ka mea e pono ai
- 4 nā pākika o ka arctic, 1 1/2'iniha ka lahilahi
- 1/4 kapu / 120 mL Līpī pua
- 1/4 kapu / 120 mL meli
- 2 punetēpili / 30 mL kaʻailaʻaila
- 3 cloves kele, minced
- 2 teaspoons / 10 mL
- hou koume
- 1 teaspoon / 5 mL ka paʻakai
- 1/2 teaspoon / 2.55 mL pepa keʻokeʻo
- ka wai o 1 liʻiliʻi liʻiliʻi
Pehea e hana ai
1. Eʻoki i ka iʻa i ka wai anuanu a maloʻo me nā kāwele pepa. E kau i loko o kahi aniani kilokilo. Hoʻohui i ka mūmona, ka meli, kaʻaila, keleka, koume, ka wai lemon, ka paʻakai, a me ka pepa keʻokeʻo. I ka hoʻohanaʻana i ka puna,ʻo nā kapa komo keʻohu me ka paila. E uhi i ke poʻi me kahi paʻi lole a waiho i loko o ka friji no 30-40 mau minuke.
2. Pākuʻi mua no ka mahana wela. Ma mua pono o ka hoʻokumuʻiaʻana o ka iʻa i ka'ōmole, kaʻailaʻaila.
Hiki ke hana i kēia ma ka hoʻohanaʻana i nā tongu nui, nā kāwele pepa i kāwiliʻia, a me ka'enehi kahihihi kiʻekiʻe e like me kaʻaila kapalapa aiʻole avocado. E hana i 3-4 mau kelihi i kēlā me kēia laka e hoʻomanawanui i kahi āpau kūpiliʻole. ʻO kēia ka mea e mālama ai i ka iʻa i loko o ka hana hoʻolālā.
3. E kau i ka iʻa i ka pahu, kaʻaoʻao i kaʻili, a me ka kuke no 5 mau minuke. E mālama pono, e hoʻohuli i ka iʻa a me ka kuke no nā minita 3-5 hou. I kekahi manawaʻoi aku ka maʻalahi o ka hoʻohanaʻana iʻelua spatula resistance e hoʻololi i ka iʻa. ʻO kahi e hele i lalo aʻo kekahi e kōkua i ka hoʻololiʻana.
4. I ka wā eʻike houʻoleʻia ai kaʻiʻo o ka iʻa, ua maʻalahi nā'ōmole a piʻi i kahi mahana wela o 145 mau lā F., ua hanaʻia. E wehe maikaʻiʻia mai kahi kīʻaha, pālahalaha a lawelawe me kāu mauʻaoʻao punahele.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 541 |
| Ka nui o ka momona | 17 g |
| Ka momona | 4 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 169 mg |
| Sodium | 890 mg |
| Nā Carbohydrates | 35 g |
| Fiber Dietary | 3 g |
| Pāmua | 63 g |