Kaʻiʻia Swordfish Steaks

Hoʻopiliʻia kēia mau koʻi pokipoki me nā'ōhiʻoki, aʻameʻa, nā meaʻalani maʻemaʻe, ka lemona, kaʻailaʻoliva, ka mīnī pulu, a me nā'ōmato. He nani ka ipu a heʻono.

ʻOiai he meaʻono ka iʻa , he kiʻekiʻe ka mercury a me ka mālamaʻana iʻole eʻaiʻia eʻoi aku i ka manawa hoʻokahi i ka malama. Ua'ōlelo ke US FDA a me ka EPA i nā wāhine e hāpai ana, nā wāhine hāpai, nā mākua hānai, a me nā keiki'ōpio eʻae i kaʻaiʻana i ka iʻa a me nā iʻa'ē aʻe i mercury.

Ka mea e pono ai

• 4 ounce mushrooms (sliced)
• 1 kīʻahaʻoki (sliced)
• 1 kuiwi kahiʻi ('āpana)
• 2 punetēpuni ka'ōniu bell maoli (kaʻoki)
• 2 punetēpuni
• wai lemon
• 2 hui pūʻailaʻaila
• Ka paʻakai paʻakai
• Paʻa pepa
• 1/4 teaspoon ka'ōpū dill (maloʻo)
• 1 1/2 paona paona (4 mau hua kai pahi)
• 2 lau lālā (ʻokiʻia i ka hapalua)
• 2 mau tōmato

Pehea e hana ai

1. E hoʻonā i kaʻailaʻaila ma loko o kahi pāpale ma luna o ka mahana wela. E hoʻomoʻi i nā haloo, kaʻaila, a me ka bele. Hoʻomoʻo, hoʻonāukiuki, no 8 a 10 mau minuke, ai 'ole a hiki i ka wa eʻoluʻolu nā hua.
2. I nā huaʻala maikaʻi, e hoʻokomo i ka wai lemonona, ka paʻakai, ka pepa, a me ka mīmī pā.
3. E pailaʻia kahi pan pan pan i pāpale. E hohola i ka hapalua o ka mushroom a me kaʻaila ma luna o ka papalina a hoʻonohonoho i nā paeʻae pahi ma luna.
4. E kāpīpī i nā pūpū kai me ka paʻakai a me ka pepa, e kau i kahi'āpanaʻoho ma kēlā me kēia.

1. Eʻokiʻoki a kuʻi i nā'ōmato, aʻoki i kēlā me kēia'ōmato i 4 mau'āpanaʻeleʻele; e kau i 2 paʻi ma kēlā me kēia māhele iʻa. E kāpīpī i ka moa me kaʻaila i ka iʻa.
2. E uhi i ka pī me ka pāpale a kahe i 400 F no 20 mau minuke, aiʻole a hiki i ka māmāʻana o ka lawaiʻa.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	399
Ka nui o ka momona	21 g
Ka momona	4 g
Ka momonaʻole	11 g
ʻO Cholesterol	133 mg
Sodium	284 mg
Nā Carbohydrates	10 g
Fiber Dietary	3 g
Pāmua	42 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.