He Hadckck kahi iʻa'eleʻa momona i pili i ka cod. He mea i kāluaʻia, i kāhuʻia, i ka mīpī, aiʻole i ka'eneʻomaʻu hohonu, a hele aku ia i nā meaʻai likeʻole.
ʻO kēia'ōpī panuku i kāpiliʻia i ka pōhaku i kāluaʻia, he ala mālie ia eʻono ai i ka iʻa. Hoʻokomoʻia nā pāpale kīʻaha i loko o kahi meaʻala a me ka mīkini paʻakai. A laila ua uhiʻia me nā pākoleko panko.ʻOiai he mea momona ka paʻakai, heʻano maikaʻi loa kēia. Eʻokiʻokiʻoe i ka momona a me nā calories, akā,ʻaʻoleʻoe e mōhai aku i ka'ōpala. Inā makemakeʻoe i kahiʻoi o ka hoʻouluʻana, e pākuʻi i ka pahu panko i ka papa hanaʻai i kekahi mau manawa.
He meaʻono nā kāpili me ka meaʻala a ka mea kanu hale a me ka mea mālama hou. E lawelawe i nā kī iʻa me ka mīmoa Farani a me nā'ōlaʻi i hoʻopiliʻia no kaʻaiʻana i nā iʻa a me nā pīpī. No ka'ōwili maikaʻi, e hoʻokau i nā kī iʻa ma luna o ka saladi i hoʻoliliʻia aiʻole me kaʻaoʻao o ka mea'āpala.
Ināʻaʻole hiki iāʻoe ke loaʻa kahi poho ma kou wahi, paniʻia me ka cod, pollock, a mau puʻupuʻu puʻupuʻu paha.
Ināʻoe e hoʻolālā e hoʻohana i nā kāhili i kāluaʻia no nā kāpuni, eʻokiʻoki iā lākou i loko o nā'āpana'āpana mua ma mua o ke kāʻeiʻana iā lākou i nā'ōhū. E mālama iā lākou i nā'ōhū momona me nā'ōpenaʻuala a me nā pua .
Ka mea e pono ai
- 1 1/2 paona kāpena kāpena (iʻokiʻia i loko o 4-ounce a 6 auneke)
- ʻO ka paʻakai paʻakai a me ka lepo hou
- 1/4 kapu i ka palaoa
- 1 1/2 kapu panko breadcrumbs
- 3 pāpaʻi pāʻakai'ānā (ka lapalapa āpau) aiʻole kaʻokiʻana, ka'āpalaʻakoʻa)
- 2 hua nui
- 3 punetēpō mayonnaise
- 1 1/2 teaspoons Ka hoʻonaniʻana i ka Creole (aiʻole kekahiʻano hoʻolālā paʻakai)
- 1 lemon (ʻokiʻia i loko o ka wedges, no ka lawelaweʻana)
Pehea e hana ai
- E puhi i ka umu i 425 F (220 C / Gas 7).
- Ke laina i kahi pepa pani me ka pahu; e pīpī i ka pahu me kahi meaʻaiʻole ka meaʻala a me ka'ōmole me kaʻaila.
- E kāpīpī i ke kāpili kāpili (ma ka māmā) me ka paʻakai a me ka pepa.
- E kau i ka palaoa i loko o kahi ākea ākea.
- E hoʻohui i nā'ōhū panuki a me ka pāʻani ma kekahi ākea ākea.
- I ke kolu o ka pahu, eʻoki i nā hua me ka mayonnaise a me Creole.
- E hoʻopili i kahi'āpana pahu i loko o ka palapalapa, e uhi pono, a laila e kī i ke kī i loko o ka huʻi hua, e komo i ke kapa komo. ʻO ka mea'ē aʻe, e'ōwili i ka iʻa i loko o ka pāpīpī crumb, me ka māmā e kōkua i nā kuhū e pili pono i ka iʻa. E hana hou me nā iʻa i koe.
- E hoʻonohonoho i kahi kīʻaha i ka pīpī pani. No nā'āpana me kahi huelo lōʻihi,ʻeleʻele, "kahi i nā'āpanaʻeleʻele ma lalo o ke kī. Pono lākou eʻaʻahu i loko o kaʻeleʻele i mea eʻako ai i ke ahiahi.
- Eʻai i nā pā iʻa no ka 18 a 22 mau minuke, aiʻole hiki i ke kuʻiʻana o ke kīkī i loko o ka lawaiʻa me ka māina. Kū ka manawa e pule ai i ka mānoanoa, e hoʻolālā i nā'ōpuʻu lahilahi a me ka momona.
- E lawelawe i nā kī iʻa iʻa me ka lemon, a me ka condiments o kāu koho.
Nā mea kōkua
- No ka ho'āʻoʻana i kahi iʻa no ka haʻahaʻa, e hoʻokomo i ka māniki i waenakonu o ka'ōpū lahilahi. Kuʻi a hāpai. Pono ka iʻa mai ke kikowaena e loli a maʻalahi me keʻano opaque.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 577 |
| Ka nui o ka momona | 20 g |
| Ka momona | 5 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 343 mg |
| Sodium | 2,121 mg |
| Nā Carbohydrates | 47 g |
| Fiber Dietary | 4 g |
| Pāmua | 50 g |