Paʻa'Āpena Pālolo

ʻO kekahi mau purists nāna lākou e hoʻopili i kā lākou iʻa e hana i kahi pāʻani kūikawā me kahi'āpana e paʻa ana i ka iʻa a me nā wai. Akā ināʻaʻohe āu, e hoʻomākaukau i kēia meaʻai no kahi kīʻaloʻaila i hoʻolapalapaʻia a i kahi pepa kope kuki.

He wikiwiki a he maʻalahi hoʻi nā meaʻai no ka'ōmole, cod, pollock, hoʻokahi, pale, a me nā mea lahilahi a pau; he maikaʻi nō hoʻi ia. Hōʻike ma ka 1ʻoni no kēlā me kēia kanaka.

Ka mea e pono ai

• 4 (4-ounce) kāpili kāpili kāpili (aiʻole 2 (8-ounce) kelepona)
• ʻO ka paʻakai ka paʻakai (kosher)
• 2 i ka 3 punetēpē paʻakai
• 4 i 6 mau 'punetēpō kaʻaila
• ʻO ka pepaʻeleʻele i meaʻai
• Garnish: lemon wili

Pehea e hana ai

1. Ho'āla i ka broiler.
2. E kau i nāʻili āpau i lalo -ʻoiai ināʻaʻole heʻiliʻulaʻula i hoʻopiliʻia. He mea maikaʻi ka iʻa iʻa, akā, e hana kekahi paila broiler pan. E uhi iā ia me ka pahu e hoʻomaʻemaʻe i ka hoʻomaʻemaʻe.
3. E paʻakai i ka iʻa, a laila e'ānai i ka wai aʻoi aku a kau i nā kī ma luna o ka pāpale . ʻO kahi kiʻekiʻe me ka hoʻolapalapa maikaʻi o nā meaʻai.
4. Hulu no nā minuke he 10 minuʻi o ka mānoanoa o ka iʻa , e hilinaʻi ana i ka 'ākea o ka'ōpū i kona wahi nui loa. E lawe 'ia i 5 mau minuke, no nā' āpana lahilahi like me ka sole.

1. Wehe a'ōniʻoniʻo i ka pepaʻeleʻele ma luna o ka iʻa, e hoʻonui i ka waiūpaʻa inā makemakeʻoe, a hoʻokau i ka pipes me ka lemon. Makemake au i ka palaoaʻala a me kahi palemele maikaʻi e hele me kēia meaʻai.
2. He aha ka waina e inu me kēia iʻa? He maikaʻiʻo Chardonnay , e like me ke keʻokeʻo Kelekānia paʻakikī e like me Pinot Grigio.

Ka Hoʻololi

• No nāʻano likeʻole aiʻole inā makemakeʻoe i ka wela a me ka liʻiliʻiʻole, hoʻololi i nā meaʻala no nā meaʻai.
• E hui like i ka 1/4 teaspoon o kēlā me kēia'āpana papalina, ka lepo'eleka, kaʻaila lūlū, ka pepa cayenne, ka pepaʻeleʻele'opi , a me ka paʻakai.
• E hoʻohui i ka pahu me nā meaʻala ma nāʻaoʻaoʻelua a ma mua o kou hoʻohuiʻana i ka waiū, kau i ka broiler a me ka pahu me ka paila o ka pata, e like me ka meaʻai i ka palaoa.
• E hahai i nā kuhikuhi like no ke kukeʻana a me ka lawelaweʻana ma luna no kahiʻainaʻaʻama a me ka meaʻala.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	133
Ka nui o ka momona	6 g
Ka momona	3 g
Ka momonaʻole	2 g
ʻO Cholesterol	63 mg
Sodium	289 mg
Nā Carbohydrates	4 g
Fiber Dietary	0 g
Pāmua	16 g

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