ʻO nā kīʻaha o ka niu a me ka mango e lawe i kāu papaʻaina i nā mea ulu. ʻO kēia mau iʻa o ka iʻa i kālepaʻia he'ōkoʻa niu kupanaha a ua hoʻopihaʻia me ka saliko mango hou . Hoʻokomo ka niu i kahi momona i ka laweʻana o ka pulupulu palolo i ka meaʻoi aku ka paʻakikī a me ka hopena o ka wela.
He maikaʻi ke hoʻohanaʻana i kahi iʻa maʻemaʻe no kēia meaʻai, e like me ka pīpī, ka halihali, ka cod, a me ke kai, aʻike pono i kaʻeleʻele o kāu mango. Inā hōʻoki aʻokiʻoki ka mango i kahi mea paʻakikī, hiki iāʻoe keʻokiʻoki i ka mango me ka pele a paʻa, paʻi pololei ma kaʻaoʻao o ka lua, e hana i nāʻaoʻao 4. E kau i ka mango i loko o nā kime - me kaʻokiʻoleʻana i ka peel - a laila hoʻohuli i ka mahele "i loko," e hoʻokuʻu ana i ke kino mai ka pele. Holo i ka pahi ma waena o kaʻiʻo a me ka pele e wehe i nā mango mango.
Ka mea e pono ai
- No ka Mango Salsa:
- 1 makaleʻa.
- 1/4 ka'ōniʻomaʻuʻulaʻula (ka meaʻono)
- ʻO ka waiʻo 1/2 lime
- 1/4 kapu pepa 'ulaʻula
- 1 ka'uneke winika
- 1 ka'eneʻena kōma
- 1 kaʻaila o kaʻaila
- 2 punetēpuni kahi hou cilantro (ka'āpana'āpala)
- 1/2 teaspoon
- ka pau
- E kuhi ka paʻakai a me ka pepa eʻono
- No nā Fillets:
- 1 ka'ōniu niu (ke kuʻi)
- 4 mau pani keʻokeʻo kūpaʻa (e like me ka whiting)
- 2/3 kapu i ka palaoa a pau (māheleʻia)
- 1/2 teaspoon cumin
- 1 teaspoon ka pauka
- 1/2 kaʻina nakai (aiʻole eʻono ai)
- 1/2 teaspoon pepa honua (aiʻole eʻono)
- 1 hua
- 2 hui pūʻailaʻaila
- 2 punetēpē ka paʻakai
Pehea e hana ai
- E hoʻomākaukau i ka salina mango: E hoʻohui pū i ka mango, kaʻaila, ka lime wai, ka pepaʻulaʻula, ka vineka, kaʻaila, kaʻaila hinu, ka cilantro a me ka paukū lepo i loko o ke pola. ʻO ka hola ka paʻakai me ka paʻakai a me ka pepa eʻono ai. E hoʻokaʻawale.
- E kau i nā lelo niu i loko o kahi meaʻai meaʻai a me ka pulse pokole, a hiki i ka manawa e liʻiliʻi ai keʻano o ka ulu. E hoʻokuʻu i ka 1/3 kapu i ka palaoa, ka kumini, ka pika lepo, ka paʻakai a me ka pepa a me ka pulse e hui. Hoʻohuli i kahi hui i kahi pā pāpaku.
- I loko o ke kīʻaha liʻiliʻi, e'ōni i ka hua me 1 punetūpona wai. E kau i ka 1/3 kapu i ka palaoaʻelua.
- E kuhi mua i nā kīpī ma ka palaoa pālahalaha (kahi leleʻana ma waho), a laila i loko o ka waihona hua (e hoʻokuʻu ana i ka pupule), a ma ka hope loa i ka papa niu, e uhi i nāʻaoʻaoʻelua.
- E hōʻalo i kaʻailaʻaila a me ka waipū ma ka pale leʻa ma luna o ka mahana-wela wela. E hoʻolei i nā kāpili a hiki i ka hoʻopunipuniʻana o nāʻaoʻaoʻelua a mahele i loko, 2 a 3 mau minuke ma kēlāʻaoʻao.
- Ka popo i kahi o ka meli mango ma kēlā me kēia'ō a lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1338 |
| Ka nui o ka momona | 28 g |
| Ka momona | 12 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 67 mg |
| Sodium | 1,083 mg |
| Nā Carbohydrates | 290 g |
| Fiber Dietary | 5 g |
| Pāmua | 6 g |