ʻO Haddock, e like me kona kaikunāne, he pōmaikaʻi nui ia i ke kino o ke kanaka: nā kumu o nā kumu, nā vitamini a, a me kaʻoiaʻiʻo, omega-3'eleʻa momona, e kōkua i ka mālamaʻana i ke olakino, a inā he meaʻono ka meaʻai, e hahai i kā mākou maʻalahi maʻalahi. Pehea e kālua ai i kahi pahuhopu no nā kāne e kamaʻilio hou aku.
Hoʻomanaʻo no ka pākule
Mea Kai:
- fennel - 1 aniani;
- lemon - 1 piece;
- ka waina maloʻo keʻokeʻo - 200 ml;
- iʻa iʻa - 1/2 w.
- ʻO ke kīʻaha - 4 pcs.
- pepaʻeleʻele (ground) - 1/4 tsp.
- Olive - 1/3 tbsp.
Hoʻomākaukau
Hoʻokipaʻia ka'ōmole fennel i loko o nā apo o ka mānoanoa kaulike. Ma luna mākou e kau ai i nā lemona a hoʻopihaʻia me ka huʻi iʻa a me ka waina keʻokeʻo. ʻO nā mea hopeʻelua, ua hoʻokuʻuʻia, a e kālua a keʻala i nāʻaina o kā mākou iʻa iʻa. Hoʻokomo mākou i ka'apena steamer ma luna, e hoʻokuʻu i ka iʻa i ka paʻakai a me ka pepa. Hoʻomaʻa mākou i nā kī o ke kīʻalo ma lalo o ka uhi no 8-10 mau minuke.
Māʻiliʻia nā puʻupuʻu me kaʻupena, a waihoʻia ka fennel ma kahi wela nui, e kali ana a hoʻopukaʻia ka wai a pau i ka 200 200. Hāʻawi mākou i iʻa, e hoʻoulu ai ia me ke kui me ka pupuhi a kāpīpīʻia me nāʻanoʻoliva, ka pahu a me kaʻeleʻeleʻeleʻele.
I ka makemake, hiki ke hana i kahi pahuhopu no nā kāne i loko o kahi hua'ōlelo. E hoʻolālā i ke kaʻina hana laʻau no 10 mau minuke.
'Amuʻia me nā hua'ōpala
Mea Kai:
- no kaʻaila - 4 mau lau;
- leka (keʻokeʻo) - 1 wahi;
- kāloti -ʻelua mau'āpana;
- 'ōpiopio fennel - 1/2 pcs.;
- ʻO ke kīʻaha - 4 pcs.
- ka paʻakai, ka pepa - eʻono;
- pepaʻono - 1 pc.;
- aila olila - 2 tbsp. koko;
- ka waina keʻokeʻo - 125 ml;
- lemon - 1 pc.
Hoʻomākaukau
Hoʻokaʻawaleʻia kēlā me kēia pepa lole ma ka hapalua, a ma kēlāʻaoʻao a ma kēiaʻaoʻao mākou e hoʻohui ai. I loko o kaʻeke i hanaʻia, waiho mākou i nā kāloka nui nui, hapalua mikiki o nā aniani, kahi'ōpanapihi, nā lelo a me nāʻala o ka pepaʻala .
E huli wikiwiki i luna o ka envelope, e kau i ka pahu o ka mokuahi a hoʻolimalima maikaʻi i nā wahi likeʻole e hāʻawi i kahi puka no ka nui o ka wai. Hoʻonoho mākou i ka paepae ma luna o ka wai e paila ai a uhi i ka mokuahi me kahi poʻi. Hoʻomaʻa mākou i ka iʻa no 10-12 mau minuke, a hiki i ka mākaukauʻana o nā kāʻei a me ka palupalu o nā lau hua. Hāʻawi mākou i kahi kīʻalo me nā huaʻai i ka waina a me ka'āpana lemon.