Nā mea i hanaʻia i ka hana hōʻailona

ʻO Haddock he māmā, mālie, aʻoluʻolu ka iʻa momona e pili ana i ka cod. Ināʻaʻole hiki iāʻoe ke loaʻa kahi pahu, e ho'āʻo i kēiaʻano meaʻai me ke kope, ka uila, aiʻole ka pele. Eʻoluʻolu e hoʻoponopono i ka manawa e like me keʻano ināʻoi aku ka lahilahi aʻoi paha o nā kāpili ma mua o ka pāpale wili.

E hoʻohana i ke kāleka a Parmesan paha i ka palaoa i hoʻopololeiʻia, aiʻole e pākuʻi i ka lepoʻeleʻele aiʻole he mau punetēpē he nui o ka palaoa Parmesan i nā'ōwili paʻi.

Heʻoi aku ka māmāʻana o kēia meaʻono ma mua o ka iʻa i hanaʻia i ka iʻa hohonu, a he meaʻono a maikaʻi. E lawelawe i kēia umu i hoʻomoʻaʻia me ka meaʻalaʻala , ka meaʻaiʻole , a me kaʻaila a me ka hua mahu.

Ka mea e pono ai

• 2 teaspoons puna hou-ʻailaʻoliva olive (no ka mea hana palaoa)
• 1 1/2 paona kāleka pāpale (me kaʻiliʻole)
• Kosher paʻakai i ka paʻakai
• Ka pepaʻeleʻele (kahi hou) eʻono ai
• 1 nui nui
• 1/3 kapu waiū
• 1/2 kīʻaha palaoa (ke kumuhana)
• 1 ka palaoa kahi maloʻo Parmesan i ka palaoa (aiʻole ka mea kālaiʻia a iʻole nā ​​meaʻala likeʻole paha)

Pehea e hana ai

1. E hana i kahi mea e hoʻomoʻa ai i ka palaoa . E hoʻomohu i ka pahu me kaʻailaʻaila. E hoʻohana i ka'ōlaka aiʻole ka lemon i huiʻia i kaʻaila inā loaʻa iāʻoe.
2. E puhi i ka umu i 425 F (220 C / Gas 7).
3. Eʻoki i ka iʻa i loko o nā'āpana nui. E'ākau māmā me ka paʻakai a me ka pepa.
4. E kau i ka palaoa i loko o kekahi pola nui, pan, a pāpale paha.
5. E hoʻopili i ka moa a me ka waiū i kahi ākea a hiki i ka laumā o ka paila.
6. E hohola i ka palaoa i loko o kahi pola nui, pan, aiʻole pāpale.
7. E hoʻonohonoho i ke kīʻaha a me nā papa i loko o kēia kaʻina: ka palaoa, ka waiū, a me nā hua manu, a laila ka pōpō palaoa .

1. E hoʻokuʻu i nā kī iʻa i loko o ka palaoa, e uhi pono, a laila e hoʻokomo i ka waiū a me ka huʻi iʻa. ʻO ka'ōpū me ka palaoa hū. Hoʻonohonoho i ka pā pani a hana hou me nā kāpili i koe a me kaʻai.
2. E puhi i loko o ka umu wela ma kahi o 10 mau minuke. E huli a hoʻomau i ka kuke no kahi 8 a 10 mau minuke, aiʻole ia aʻokiʻia i loko. Hiki koke i ka iʻa me kahi lāʻau. E hoʻokuʻu i kahi manawa hou aʻe no nā'āpana lahilahi.

E lawelawe me ka mea lemon a me ka mihina tartar aiʻole ka milo hou . E lawelawe 4 a 6.

Nā mea kōkua

Hoʻomaopopo:ʻO ka hopena o ka huelo o kahiʻanaka momona kaʻoi aku ma mua o ke poʻo. Ke kauʻoe i ke kī ma ke pā bakena, e hoʻokuʻu i ka hopena o ka huelo ma lalo o ke kī i mea e mānoanoa ai kēlā me kēia. Inā kuʻikuʻu nā pāpale, e hoʻokuʻu i nā'āpana lahilahi mai ka umu aʻoi aʻe ma mua o nā'āpana momona.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	330
Ka nui o ka momona	10 g
Ka momona	3 g
Ka momonaʻole	4 g
ʻO Cholesterol	230 mg
Sodium	785 mg
Nā Carbohydrates	25 g
Fiber Dietary	2 g
Pāmua	33 g

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