Kū i kaʻaila Halibut

Halibut ka waiū, iʻa iʻa momona i kiʻekiʻe i loko o nā protein, B a me nā huamona omega-3. ʻO ka pīpī pīpī-pīpī ka mea e hana ai i kēia mea hānai paʻakai eʻono i nā keiki.

ʻO nā pīniʻeleʻele me ka baila buttered a me ka'ōmaʻomaʻu'ōmaʻomaʻo e pāʻina maikaʻi i kēia meaʻai.

Ka mea e pono ai

• 1/2 kaomi mayonnaise
• 1/2 kaonaʻo Dijon mustard
• Kosher paʻakai a me ka pepa eʻono
• 1 mau paina paina
• 1-1 / 2 kīʻaha pīpī'alala

Pehea e hana ai

1. ʻO ka umu'ehiʻehā a 400 mau keli. E pālolo i kahi kīʻaha baking 2- aiʻole 3-quart me ka'ōwili kuke.
2. ʻO Whisk me ka mayonnaise a me ka sinapi. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai.
3. E hoʻomohu i ka waihona mayonnaise-mustard ma nāʻaoʻaoʻelua o ka hānai.
4. E hohola i nā'ōpīʻuala i loko o kahi pāpaʻu ai ole ma luna o kahi pāpale. E hoʻokaʻawale i nāʻaoʻaoʻelua o ka pūpū ma ka pahu'ōpīpiʻi.
5. E kau i loko o ka ipu kuke. Māiuki i ka 18-22 mau minuke, a hiki i ka māmāʻana o ka lawaiʻa.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	374
Ka nui o ka momona	23 g
Ka momona	4 g
Ka momonaʻole	6 g
ʻO Cholesterol	80 mg
Sodium	691 mg
Nā Carbohydrates	12 g
Fiber Dietary	2 g
Pāmua	28 g

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