ʻO kēia meaʻai wikiwiki, maʻalahi a me kaʻono no nā iʻa i kō iʻa me ka mīkini paʻakai he mea punahele ia i koʻuʻohana. Heʻano likeʻole ia i kahi hoʻomehana kūlana kiʻekiʻe o ka Middle Eastern-North African, me kahi mau kī. E koho i kahi iʻa keʻokeʻo e like me ka snapper, ka tilapia, a me ka hānai. Ua hana mākou i kēia me ka iʻa hihiu. Hoʻomaopopo pono ka meaʻai i ka wiki, no ka hebedoma hoʻokahi, no laila e mālama i nā meaʻai no nā salakeke, nā kohu, nā kolo a me ke kāpena.
Ka mea e pono ai
- 1 aniani (ke lahilahi ke lahilahi)
- 4 mau paila iʻa (e pili ana i 4 a 5 'auneke)
- 1 teaspoon herbes de Provence (aiʻole lau lau)
- paʻakai ka paʻakai
- pepaʻeleʻele keʻono
- 1 kaʻailaʻailaʻaila
- Kō koho: 2 punetēpē ka wai lemon (aiʻole ka wainaʻeleʻele)
- No ka iki:
- 1/2 cup sesame kāhini
- 1/4 i 1/2 kapu wai (wela)
- 2 nā mīkina keleka (maikaʻi maikaʻi)
- 2 hui pūʻailaʻaila
- 2 punetēpuni ka wai lemon (1 lemon)
- 1 ka'uneke punetā (ka'āpana liʻiliʻi)
- 1 kenan ckinne
- paʻakai ka paʻakai
- pepaʻeleʻele keʻono
Pehea e hana ai
1. Ka pele'ehi a 400 '.
2. E'eneʻena i kaʻaila ma kahi panakena a hoʻopuehu i kaʻaila i kaʻaila.
3. E kau i nāʻaoʻao i kaʻaoʻao a kāpīpī me nā mea kanu a me ka hoʻoulu.
4. Hōʻawe me kaʻailaʻaila a me ka lemon.
5. Eʻoki i ka iʻa no 10 mau minuke, a hiki i ka wā e māmā ai i ka māmā.
6. I ka wa e kuke ai ka ia, e paila i ka ipu a me ka ¼ cup o ka wai wela. Inā lahilahi ka paila, e hoʻonui i ka wai 1 kaha ka hapalua i kekahi manawa aʻoi kaʻeleʻele akā i kaʻeleʻele.
7. E hoʻoulu i ke keleka, kaʻailaʻaila a me ka wai lemon a me ka wikiwiki. Inā pono, e hoʻohui i ka wai mahana a hiki i ke kānana i kahi kūpono e makemakeʻia.
8. E hoʻoulu i ka paʻili a me nā mea hoʻonani eʻono ai.
9. I ka wa e lapalapa ai ka ia, e honi i ka miki a lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 537 |
| Ka nui o ka momona | 37 g |
| Ka momona | 6 g |
| Ka momonaʻole | 18 g |
| ʻO Cholesterol | 111 mg |
| Sodium | 325 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 4 g |
| Pāmua | 39 g |