He iʻa nuiʻo Halibut no ka'ōmole no ka mea he maʻalahi a hiki ke lawe i nāʻano likeʻole. Hāpaiʻia kēia meaʻai me ka'ōlaʻi a me nā mea kanu eʻono i ka iʻa me kaʻole e lanakila.
Ka mea e pono ai
- 4 kuakiho (6 auneke / 170 g i kēlā me kēia)
- 1/2 kapu / 120 mL kaʻailaʻaila
- 6 cloves keleka, minced
- 2 punetēpuni / 30 mL wai wai lemon
- 2 punetēpuni / 30 mL ka pāʻani hiki kahi
- 2 teaspoons / 10 mL basil maloʻo
- 2 teaspoons / 10 mL ka paʻakai moana
- 2 teaspoons / 10 mL pepaʻeleʻele
Pehea e hana ai
Hiki i kaʻailaʻaila, keleka, ka wai lemon , ka pāpaʻi, ka basil, ka paʻakai a me ka pepa a hoʻokomo i loko o kahiʻeke. E hoʻouka i ka halihali hānai, ka pahu hōʻailona me ka refrigerate no 30 mau minuke.
Hoʻokumu mua. Wehe i ka pahu mai kaʻeke a kau ma luna o ka puhi wela. Grill no 4-6 mau minuke ma kēlā me kēiaʻaoʻao. Hanaʻia ka iʻa i ka wā e hiki ai i kahi mahana wela o 145-150 mau mākelina F. E hoʻopau i ka wela a lawelawe me kāu mea kanu punahele punahele.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 487 |
| Ka nui o ka momona | 30 g |
| Ka momona | 4 g |
| Ka momonaʻole | 21 g |
| ʻO Cholesterol | 102 mg |
| Sodium | 1,312 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 2 g |
| Pāmua | 41 g |