COD FILLET ME NĀ HUA WAINA

Send

Nā Huahana:

codet huahelu (hiki ke lawe ʻia halibut) - 0,5 kg;
hua ʻōpala keʻokeʻo keʻokeʻo - 100 g;
palaoa piha palaoa - 2 tbsp. l .;
momona momona a me ka moa i hoʻopaʻa ʻole ʻia - he kīʻaha hapaha;
he punetēmi o ka wai lemon;
skim waiū - ¾ kī;
meaʻai māmā - 1 tbsp. l .;
waina maloʻo maloʻo - hapa kīʻaha hapaha;
e hoʻāʻo i ka paʻakai kai a me ka papa ʻeleʻele.

Hoʻolā:

ʻO nā huaʻai palupalu, no laila pono ʻoe e mālama pono. E holoi i nā ʻāpana kīwī, maloʻo, waiho i loko o ka pā, pīpī me ka paʻakai a me ka pepa.
Kāwili i ka waina, ʻokiʻoki, ka wai lemon. E ninini ma luna o ka wai i hana ʻia, kau i kahi ahi liʻiliʻi a hoʻomoʻi no 15 mau minuke, ke kaʻawale.
Hoʻaloʻa i ka margarine ma ka lāʻau, hoʻoneʻe mai ka wela, hoʻomoʻi ʻia i ka palaoa. E kau hou i ka umu, e ninini i kahi kahawai nāwē me ka waiū hoʻomāi ʻia.
Lawe i kahi papa palaoa kūpono, ninini i ka wai i huli i ka wā e kuke ʻia i ke kīʻaha. E kau i ka iʻa like me laila (mālama pono).
E ʻokiʻoki i nā hua waina i nā ʻāpana, inā he mau hua kanu, e hoʻoneʻe. E kau i ka hua waina i ka iʻa, kālua ʻia i ka umu ma luna o ka wela ma kahi o 5 mau minuke, pono e ʻoluʻolu nā iʻa.

Ule ia 4 mau lawelawe. ʻO kēlā me kēia lawelawe he 180 kcal, 25 g ka protein, 4 g ka momona, 8 g o nā kalowa. Mamuli o ka paʻakikī o ka meaʻai, hiki ke lawelawe ʻia nā lau iʻa ʻia e like me ke kīʻaha ʻaoʻao.

Send