Māiʻia nā iʻa iʻa me ka mūmū me ka mīnū

He maikaʻi ka Haddock a me ka hānai i loko o kēia pāʻani, akā, hiki iāʻoe ke hoʻohana i ke kahawai, cod, a iʻole paha e pili ana i kekahiʻano iʻa i loko o kēiaʻano meaʻai. ʻO ka pilina o Dijona a me ka waiūpaʻa e hāʻawi i kaʻaʻai iʻa.

ʻO ka papahele he 30 a 40 mau minuke, e hoʻomaka ana e hoʻopau, aʻo ia hoʻi ka manawa hoʻolana! E lawelawe i nā kāpili me nā paʻi pīpī a iʻole ka laiki raiki, me ka huapalapaʻea o Brussels a me kou mau mea kanu punahele.

Ka mea e pono ai

• 2 paona iʻa iʻa (e like me ka haddock, cod, a pollock)
• 3ʻaila wai
• 3/4 kīʻaha me 3 punetēpē wai wai lemon
• 6 punetūpō paʻakai
• 1 1/2 tablespoonsʻO ka moʻona kāpona (aiʻole kekahi meaʻono kūmole like paha)
• 3/4 teaspoon ka paʻakai
• 1/2 teaspoon paprika
• 1/8 teaspoon pepaʻeleʻele
• Kānaʻano: pākiʻi pāʻakai

Pehea e hana ai

1. ʻO ka iʻa iʻa i ka maloʻo. Eʻokiʻoki i nā kāpili i loko o nā'āpana lawelawe, ma kahi o 6 auneke i kēlā me kēia.
2. E kau i nā pākuʻi ma ka papa hoʻokahi i loko o kahi pālua bakū pāpā, e pili ana i 12x8x2 inches. E hoʻohui i ka wai a me ka wai lemon a ninini i ka iʻa. E uhi a hoʻokuʻu i ka iʻa i ka pahu kukui no 15 mau minuke.
3. Hoʻohui i ka waiūpona, 3 punetēpu o ka wai lemon, Dibonaʻona , ka paʻakai, paprika, a me ka pepa i loko o kahi kōmaʻa. ʻOhuʻo ia a pau ka waiʻu.

1. ʻOhu i ka broiler (500 F aiʻole HIGH) a me ka momona a broiler pan me ka lokomaikaʻi.
2. E hoʻonohonoho i nā kī iʻa ma luna o ka panula broiler. E hoʻomohu i nā kāpili me ka mākeke a me ka waipū.
3. E hoʻopili i 4 'īniha mai ke kumu o ka wela no 5 a 6 mau minuke; * e huli mālie. Hoʻohui hou me ka mīmū mīmī a meliʻehā aʻeono mau minuke aiʻole a hiki i ka māmāʻana o ka lawaiʻa i ka ho'āʻoʻia me ka lāʻau.
4. E hoʻonohonoho i kahi pāʻani pīpī a kāpīpīʻia i ka mea laʻa. E hoʻomohu i nā meaʻono a me ka pua i koe i ka iʻa.

* Nānā:ʻO ka manawa kuke no ka iʻa e pili i ka nui o ka momona o nāʻikena a me nā mokuahi. No nā'āpana e like paha i hoʻokahi'īniha ka nui ma ko lākou mānoanoa, e kuke no kahi oʻelima mau minuke ma kēlāʻaoʻao kēiaʻaoʻao. ʻO ke kūlana maikaʻi o ke koʻokoʻo he 10 mau minuke ka nui no kēlā me kēia pou o ka iʻa (ka lahilahi).

• ʻO kēia mea i kāluaʻia me Parmesan a me ka mea'alapalana he mea maikaʻi'ē aʻe paha, aiʻole e ho'āʻo i kēia iʻa panko i kāluaʻia .

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	298
Ka nui o ka momona	16 g
Ka momona	9 g
Ka momonaʻole	6 g
ʻO Cholesterol	123 mg
Sodium	491 mg
Nā Carbohydrates	2 g
Fiber Dietary	0 g
Pāmua	34 g

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