He ala maikaʻi kēia e kiʻi ai i nā iʻa lawaiʻa mai kāu meaʻai me ka hoʻohanaʻole i ka nui o kaʻaila. E mālama pono i kēia mau kāʻei i mea e mau ai ka uhi.
Ka mea e pono ai
- 4 mau iʻa iʻa (cod,' āpanaʻulaʻula , a pēlā aku)
- 2ʻohe (475 mL) nā kīlaʻauʻuala
- 2 punetēpuni (30 mL) ka waiū, melupū
- 2 punetēpuni (30 mL) wai wai lemon
- 1 punetune (15 mL)ʻailaʻaila
- 2 cloves kele, minced
Pehea e hana ai
1. E hoʻomoe i ka palaoa a hoʻomaʻamaʻa iāʻoe he kīʻaha kāwili maikaʻi loa.
2. E hui pū me ka wai'ūpona, ka wai lemona, kaʻaila a me ka paʻakai ma kahi pāpaʻu. Hiki i nā iʻa iʻa i loko o ka paila baila a'ōwili i nā'ōlaʻiʻuala no ke komo.
3. E hoʻopaʻa i kēlā me kēlā me kēia'ōmole i loko o ka pahu alumini a kau ma luna o kaʻenehana wela. ʻO kaʻaila ma kaʻaila a me ka palaoa no ka 6 a 8 mau minuke, e huli koke. Hopu i ka hana (kahi o loko o kaʻenehana he 145 ke kiʻekiʻe F).
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 223 |
| Ka nui o ka momona | 10 g |
| Ka momona | 4 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 34 mg |
| Sodium | 73 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 2 g |
| Pāmua | 11 g |