Paʻa iʻa

Mai ke kai hiki iā mākou ke loaʻa kahi palena ʻole o nā koho i ka wā e hoʻomākaukau ai i kahi kīʻaha nani, a ʻo Sole kahi iʻa kūpono e hoʻokomo i kā mākou meaʻai. Loaʻa i kēia iʻa keʻokeʻo nā waiwai meaʻai maikaʻi no kēlā me kēia a hāʻawi pū kekahi i kahi ʻono ʻono loa.

Nui nā ala e hoʻomākaukau ai i kahi hoʻokahi, akā makemake mākou e hoʻoikaika i kekahi o nā mea maʻamau a ʻono: ka kapuaʻi i kālua ʻia. Inā ua wai kou waha, e hahai mai iā mākou e aʻo i kēia meaʻai nani a olakino.

Mea ʻai hoʻokahi i kālua ʻia

Nā meaʻai

Ka hoʻomākaukau ʻana i ke kapuaʻi i kālua ʻia

1. Ke kūʻai aku mākou i ka iʻa wale nō ma ka mea kūʻai iʻa, kūʻai mau lākou iā mākou me ka mākaukau e kuke, akā inā loaʻa iā mākou ka iʻa piha, pono mākou e hoʻomākaukau. No laila e holoi maikaʻi mākou, e ʻoki mākou i ke poʻo o ka iʻa me ka pahi a i ʻole ʻoki kīhini. Me ka pahi, e ʻoki mākou i ka sole transversely e wehe a wehe i ka ʻili. E kau mākou i ka pahi ma waena o ka ʻiʻo a me ka iwi kuamoʻo a hoʻoheheʻe mākou iā ia me ke akahele i hiki ke hoʻopiha i ka pahu.
2. I kēia manawa me ka mākaukau hoʻokahi, e lawe mākou i nā kīʻaha ʻelua a kau i kahi ʻaila ʻoliva liʻiliʻi me ke kōkua o kahi pulupulu kīhini. Hiki iā mākou ke hoʻohui i kahi ʻaila liʻiliʻi i loko o ka pā a hoʻokuʻu i ka wela ma luna o ka wela wela.
3. Ke wela kaʻaila, e kau mākou i nā kīʻaha i loko o ka pā, e hoʻomoʻa iā lākou no 3 mau minuke ma kēlā me kēiaʻaoʻao. Ma laila e hiki ai iā mākou ke hoʻohui i ka pā paʻi maikaʻi, ka paʻakai a me ka pepa hou.
4. He ʻiʻo palupalu loa kēia iʻa a moʻa koke ʻo ia i loko o 6 mau minuke e moʻa maikaʻi ʻia ka ʻiʻa, ʻoiai ua pili pū ia i ka ʻono o kēlā me kēia kanaka.
5. Ke mākaukau ka kapu, e lawelawe mākou iā ia ma kahi pā a kau i ka wai lemon ma luna, ma kēia ala e hoʻonui ai kona ʻono.

ʻO nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo kuke no ka hoʻomākaukau ʻana i ka sole grilled

ʻO kekahi o nā mea i hoʻohana nui ʻia no kēia ʻano hoʻomākaukau iʻa keʻokeʻo ʻo ia ka palaoa. No ia mea, e kau mākou i kahi palaoa liʻiliʻi ma luna o kahi pā, kahi e hoʻohele ai mākou i nā fillet i hoʻopili ʻia ka palaoa, a laila e hoʻouna mākou i ka pā, ma kēia ala e loaʻa ai kahi ʻano crispier.

ʻAno meaʻai o ka ʻala ʻala

ʻO Sole kahi iʻa i loaʻa i kēlā me kēia lawelawe 100-gram, ma kahi o 83 calories, 17,50 grams o ka protein a loaʻa kahi momona haʻahaʻa. He waiwai ia i ka huaora B3 (6,83 mg) a me nā minela e like me ka calcium (33 mg), phosphorus (195mg) a me ka iodine (16mg). He ʻono maʻalahi kona, kahi kūpono e hoʻolauna i ka iʻa ma ke ʻano he meaʻai no nā keiki a i ʻole ka poʻe me ka naʻau i nā ʻono ʻoi aku ka ikaika.