ʻO ka plaki (plah-KEE) ma ka'ōlelo Helene e hoʻohanaʻia i keʻano o kahi kīʻaha e hoʻomoʻa pinepineʻia me kaʻailaʻaila, ka'ōmato, a me nā meaʻai i loko o ka umu. Eia kekahi laʻana, hiki iāʻoe ke loaʻa i kahiʻano "plaki" (kapaʻiaʻo Gigandes plaki), aiʻole, ma kēiaʻano, kahi plaki iʻa. (ʻO ka iʻa ma ka'ōlelo Helene he Psari, i kapaʻiaʻo SAH-ree.)
Hana maikaʻi ka meaʻai me kekahi iʻa maʻemaʻe - cod, tilapia, halihali, kālepa a me nāʻano like paha āu e loaʻa ai. Hiki ke puka mai i waho inā maikaʻiʻoe i nā pākī panko,ʻo ia nā'āpana momona flaky bread i maʻa mauʻia i nāʻano'Alaina a hiki i kēia wā ke mahalo nuiʻia i ka kukeʻana i ke Komohana. He kino nui ko lākou ma mua o nā papa hanaʻai a hana i kahi hopenaʻoi aku. Hiki paha, hiki iāʻoe ke hana i kāu mau meaʻai ma ka waihoʻana i ka palaoa i nā lā kahiko i loko o ka meaʻai a me ka hanaʻana a hiki i ka liʻiliʻiʻana o nā pahu liʻiliʻi (ma mua o ka liloʻana i lepo.
He wahi maʻalahi kēia e hōʻuluʻulu ai a loaʻa i kahi meaʻaiʻono a maikaʻi a maikaʻi. He meaʻono ia ma ka lumi wela a ma ke anuanu paha. E lawelawe pū me kekahi meaʻai a me ka palaoaʻala ma kaʻaoʻao.
Ka mea e pono ai
- 1/2 kaʻailaʻaila
- 2'ālika nui (kikokikona)
- 1 kaona kaona.
- 2 i 3 mau'ōmole clove (minced)
- 5'ōmato plum (ka hua a me ka lī)
- 1 pākē i ka pāhiri hou
- 3 lbs. nā pūpili iʻa keʻokeʻo kūpaʻa (e like me ke cod, halibut, tilapia)
- Ka paʻakai paʻakai
- Kupa i ka pepa maloʻo hou
- 2 tsp. hua maloʻo
- 2 lemona (kikokikona)
- 3 kaomiʻaila lemon (hōʻano houʻia)
- 1/2 kapu kahi waina keʻokeʻo
- 1/4 kīʻahaʻai (
- hana maikaʻiʻo panko )
Pehea e hana ai
- E hoʻolale i ka umu a 350 F.
- E hoʻonā i kaʻailaʻaila ma ka laulā ma luna o ka liʻiliʻi-i wela a wela i kaʻaila a me ka mea honi a'alaʻolu, i kahi o 5 mau minuke. E hoʻonui i ke keleka a me ke kani a hiki i kaʻala, e pili ana i hoʻokahi minute.
- E hoʻomoʻi i nā tōmato me ka paʻakai i ka pā a me ke kani a hiki i ka loliʻana o ka nui o ka wai. Wehe i ka wela a haʻalele.
- E kau i nā kī iʻa i loko o ka pan pan e hanaʻole aiʻole ka mea kuke pakaukau. E hoʻokuʻi iā lākou me ka paʻakai a me ka pepa a kāpīpīʻia me ka oregano ma nāʻaoʻaoʻelua.
- E kū i luna nā kī iʻa me ke koʻiki / celery / kōpīpiʻi a hoʻouhi i kēlā me kēia me nā kiniʻelua aʻekolu paha o ka lemona.
- I loko o ke kīʻaha liʻiliʻi, e hui pū i ka wai lemon a me ka waina a ninini i nā kī a me ka pā.
- I luna o kēlā me kēia o nā kāpili me ka pīpīʻana i nā meaʻai a hoʻomoʻi i nā kuhuna i ka wai i loko o ka pā.
- Eʻoki i nā kāpili no 30 a 40 mau minuke a hiki i ka māmāʻana o nā lawai iʻa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 500 |
| Ka nui o ka momona | 21 g |
| Ka momona | 3 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 127 mg |
| Sodium | 609 mg |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 5 g |
| Pāmua | 52 g |