Kūpono i ka iʻa maka kelapa

He maikaʻi loa ka iʻa a loaʻa i ka nui o ka protein. Mamuli o nā mea, a hiki i ka 20 ka nui o ka protein i kēlā me kēia 100 mau mea e loaʻa ai iā ia. No laila, ʻāpono nui nā kīʻaha iʻa, a nāna nō hoʻi ka paʻakui maʻamau. Eia kekahi, ʻo ka iʻa kekahi o nā meaʻai maikaʻi loa e loaʻa ana nā momona momona omega-3.

Ma kahi kīʻai haʻahaʻa-liʻiliʻi, pono ʻoe e hoʻopili pinepine i ka iʻa ma ka papa kuhikuhi, i nā ʻano momona momona. Pono e hoʻolohe i ka maikaʻi o ka huahana. ʻOi aku ka maikaʻi e kūʻai i nā koho aku me ka huahana kiʻekiʻe. Hoʻonā maikaʻi kēia i ka ʻono o ka pākī hope.

I ka hui pū ʻana me nā ʻano mea kanu, ʻo kēia pā niu i mea leʻaleʻa loa no nā poʻe e hahai ana i kaʻai haʻahaʻa-waiho a ke alakaʻi i ke ʻano olakino olakino.

Mea waiwai no ka Pala Kūleʻa Niu:

• Koti (Ke kālele) - 500 g
• Cod (fillet. A i ʻole mau ʻano iʻa ʻē aʻe me nā ʻiʻo keʻokeʻo. ʻO ka ʻiʻo Minced) - 500 g
• Buthi (Forcemeat) - 50 g
• Soy Sauce (Kāʻe) - 75 ml
• Kahiki (Stuffing) - 2 niho.
• Kāleʻa Chili (Minced ʻai) - 1/2 pcs.
• Cilantro (ʻuʻuku liʻiliʻi, ʻokiʻoki ʻia. Stuffing) - 1 pc.
• ʻO ka pua ʻona (5 mau hulu, ʻeleʻele ʻia. Stuffing)
• Nā heihei moa (+ kekahi waiū. Bread) - 2 pcs.
• Nāwaha palaoa / kīwī - 100 g
• Kahu kalapa (palaoa) - 100 g
• Rice (Aquatica (hui pū i ka brown, ʻulaʻula a me ka lae puaʻa). Garnish) - 250 g
• Kaona (Garnish) - 1 pc.
• Oniki (Keleka) - 1 pc.
• Kahi aila olive (no ka palaoa)

Nāʻaina "Nā pōkole iʻa ma ka palaoa kokala":

Kohuʻa i nā ʻuala, ka paku a me ka ʻoluʻolu. E wehe i ka piha o ka iʻa ma loko o kahi mīkoa ʻai, hui ʻia me nā mashed kālai ʻia, hoʻohui i ka pata, ka soy, ke kāleka, ka pepa chili, ka ʻala ʻala a me ka coriander, kāwili i nā mea āpau.

E hoʻolapalapa i ka laiki e like me nā ʻōlelo i ka pahu. Kāleʻa palaoa ʻāpono a me nā kāloti ʻana i ka aila ʻolea i ka manawa like. Ma hope o ka mākaukau ʻana i ka laiki, kāwili ʻia me nā aniani a me nā kāloti, kau i loko o kahi mahana a ʻoluʻolu ʻole ka kīʻaha ʻaoʻao.

Hoʻokumu i nā ʻāpana liʻiliʻi i kā iʻa i loko o ka iʻa i ʻaina, e ʻohi i kēlā me kēia i ka palaoa. E hoʻokomo i ke anuanu no 15 mau minuke.

E kāwili i ka niu a me nā ʻulu palaoa i loko o kahi kīʻaha. Ma kahi kīʻaha, hahau i ka hua me ka liʻiliʻi o ka waiū me kahi kakaho. Kūkulu mua i kēlā me kēia ʻōpala i kahi hua manu, a laila i loko o ka palaoa niu

Fry i ka aila oliva ma luna o ka wela wela.

Nā ʻōpala i kālai ʻia me ka laiki a me nā lau ʻai hou.

Hoʻopili i ka Kuki ma ka hui VK a loaʻa i hoʻokahi ʻumi hou i kēlā me kēia lā!

E hui pū me kā mākou hui ma Odnoklassniki a loaʻa i nā kiʻi hou i kēlā me kēia lā!

E kaʻana i ka leʻaole i kāu mau hoaaloha:

Nā manaʻo a me nā manaʻo kūkā

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ʻO ka ʻāpana no nā ʻokiʻoki.

Hoʻokiʻoki i nā iʻa (pāʻālua, pollock a i ʻole nā ​​mea ʻēheu ʻole) ma kahi filet me ka ʻili. E wehe i nā huaʻoki, ʻoki i ka fillet i loko o nā ʻāpana a kāwele i kahi loea i kahi kīʻaha maikaʻi.

Hoʻopaʻa maikaʻi i ka ʻoliki, hahao i loko o kahi kīʻaha a ninini i ka wai kohua. E kū no 30 mau minuke. A laila e hoʻolei iā ia i kahi colander, pipi a maikaʻi iā ia e kāpae i kahi hoʻomehana kiʻekiʻe loa mai ia mea. Noho ʻoki ʻoki, ʻono ʻia ʻala ʻoila i ka aila.

I loko o kahi kīʻaha, e kāwili i ka iʻa moa i hoʻomoʻa ʻia me ka kāpeti, ka paʻakai, ka pepa e ʻona ai, hoʻohui i nā aniani sautéed. A laila e ninini i ka pata i hoʻoheheʻe ʻia a hoʻohui i ka hua. E kiʻi maikaʻi iā Knead no ka mincemeat unahi no nā ʻokiʻoki.

Hoʻokumu i nā ʻoki liʻiliʻi mai ka kāpeti a me ka palaoa i ʻaina.

E hoʻokomo i kahi pākuhi i ka pākuhi, ʻaila aila aila maloila no ka pā ʻana. Kāwili i kēlā me kēia kāwili i ka palaoa a kāwili ʻana i ka wela wela.

E huli i ka ʻaoʻao ʻē aʻe, uhi ʻia me ka uhi a me ka pākaʻi no kekahi mau minuke hou. I loko o kēia manawa, e loaʻa ka manawa i ka palaoa e pīpī piha ai, a ʻoi ka mea ʻīwī liʻiliʻi. Inā makemake ʻoe i ka ʻōpala i ʻole ʻāʻī, a laila e kolo hou i nā patty. Hoʻopili no ka iʻa iʻa ʻohi e like me kou makemake.

Limea

E holoi i ka kele salmon ma lalo o ka wai anuanu, holoi iā ia me ke kāwele pepa a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. E kau i ka hua, ka niu, palaoa, cream cream, kahi paʻakai liʻiliʻi a me ka pepa i loko o kahi kīʻī a hui maikaʻi. Hoʻohui i nā ʻāpana o ka iʻa i ka palaoa.

E ninini i ka ʻaila niu i loko o kahi pākeke ʻole e hoʻomoʻa ma luna o ka wela wela. Inā ʻaʻole ʻoe i ka aila niu, hiki nō ʻoe ke hoʻohana ʻoliva. Ke hoʻohana ʻana i kahi papa o nā iʻa ʻula ʻia, hana i nā ʻokiʻoki a me ka ʻaha ʻana a hiki i ke kaila gula i nā ʻaoʻao ʻelua.

Holoi i ka zucchini a kāpala maikaʻi. E hoʻomoʻa i ka wai niu i loko o ka pīkī liʻiliʻi ma luna o ka wela wela a hoʻomohala i ka zucchini i loko. ʻO ka wai me ka paʻakai a me ka pepa.

No ka lawelawe ʻana, kau i nā patties a me zucchini ma luna o ka pā. ʻOkiʻoki i nā tōmato, hoʻōho me ka pākī a lawelawe. E hauʻoli i kāu papaʻaina!

Hana ʻia ma ka ʻaila ʻano

Kohuʻa i nā ʻuala, ka paku a me ka ʻoluʻolu. E wehe i ka piha o ka iʻa ma loko o kahi mīkoa ʻai, hui ʻia me nā mashed kālai ʻia, hoʻohui i ka pata, ka soy, ke kāleka, ka pepa chili, ka ʻala ʻala a me ka coriander, kāwili i nā mea āpau.

E hoʻolapalapa i ka laiki e like me nā ʻōlelo i ka pahu. Kāleʻa palaoa ʻāpono a me nā kāloti ʻana i ka aila ʻolea i ka manawa like. Ma hope o ka mākaukau ʻana i ka laiki, kāwili ʻia me nā aniani a me nā kāloti, hoʻokomo i kahi mahana a ʻoluʻolu ʻole ka pā ʻaoʻao.

Hoʻokumu i nā ʻāpana liʻiliʻi i kā iʻa i loko o ka iʻa i ʻaina, e ʻohi i kēlā me kēia i ka palaoa. E hoʻokomo i ke anuanu no 15 mau minuke. E kāwili i ka niu a me nā ʻulu palaoa i loko o kahi kīʻaha. Ma kahi kīʻaha, hahau i ka hua me ka liʻiliʻi o ka waiū me kahi kakaho. Kūpī mua kēlā i ka ʻōpala i loko o kahi hua manu, a laila i loko o ka niu niu a hoʻomoʻa ʻia ma ka aila ʻolika ma luna o ka wela wela.