Pā i ka Haddock me Parmesan, nā lāʻau lapalapa a me ka meaʻala

ʻO Haddock he iʻaʻoluʻolu a maʻalahi ke kuke, a he mea punahele loa i koʻuʻohana. Hoʻomoʻaʻia kēia mau kīkākuʻu i kāluaʻia (aiʻole cod) me kahi'āpanaʻai a me ke kāleka. Hoʻohanaʻia nā lālā hou e'ati i nā kuhūʻai me ka waiū. Hoʻopiʻiʻia kekahi mau momona kaumaha ma luna o nā pāpale puʻupuʻu no ke poʻo waiwai.

ʻO kēia meaʻono i kāluaʻia e hana ai i kaʻahaʻaina maikaʻi i kēlā me kēia lā me ka uala a me ka raiki a me ka huaʻai a me ka salakeke paha.

Ka mea e pono ai

• 1 1/2 palani kāmaʻa aiʻole kāpili cod
• ʻO ka paʻakai a me ka pepa
• 3 pākī keʻokeʻo
• 1/3 kapu i ka palaoa Parmesan
• 1 teaspoon ka'ōpala
• 1'eneʻena kaʻina
• pāʻili
• 1 punetēpulu nā mea kanu hou, e like me chives a me ka pi, ka meaʻoki
• 5 punetēpeta ka paʻakai, hoʻoheheʻeʻia
• 1/3 kapu kulu kaumaha

Pehea e hana ai

1. E puhi i ka umu a 350 F
2. Eʻoki i nā pā iʻa i nā'āpana nui.
3. ʻO ka pāpālua pāʻupaʻu he 2-quart.
4. E hoʻonohonoho i nā kī iʻa i loko o ka papa hana kuke a kāpīpīʻia me ka paʻakai a me ka pepa.
5. I kahi papaʻai meaʻai, hoʻopili i ka berena me Parmesan, keleka, ka paʻi, a me nā mea kanu.
6. E hoʻokuʻu i nā kuʻiʻai i kahi kīʻaha a nininiʻia me ka waiū melted.
7. E kāpīpī i nā meaʻai i ka iʻa. Hoʻolako 'o Drizzle ma luna o nā mea apau.
8. E puhi i ka pahu i loko o ka umu wela ma mua o 25 a 30 mau minuke, a hiki i ka māmāʻana i nā lawai iʻa.

Nā mea kōkua

• Ke pau ka iʻa, pono e maʻa. No ka ho'āʻoʻana, e hoʻokomo i nā māmā o ka māka i loko o ka'āpanaʻeleʻele o kahi pua ma kahi'āpana liʻiliʻi. Hoʻopili ke kāohi i ka hukiʻana i kekahi o nā iʻa. Pono e'ōkī a nānā pono.
• E hana i ka palaoa me ka palaoa kahiko a hemo. Eʻai i ka berena i loko o nā'āpana liʻiliʻi a me ka pulse i loko o ka mea hanaʻai meaʻai e hana ai i nā'ūpiliʻeleʻele a maikaʻi paha. E hoʻokuʻu i nā pahuhuna i loko o nāʻeke piha-kokoke no 6 mahina. Hiki iāʻoe nā'ūpī palaoa no ka meaʻai, ka meaʻai, a me ka hōʻailona kūpili i ka wā e pono aiʻoe.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	416
Ka nui o ka momona	25 g
Ka momona	15 g
Ka momonaʻole	7 g
ʻO Cholesterol	162 mg
Sodium	561 mg
Nā Carbohydrates	7 g
Fiber Dietary	0 g
Pāmua	39 g

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