Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 186
Kaona - 9g
Kāpena - 0g
Paena - 25g
Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Nā lawelawe 4 (4 mau'aune i kēlā me kēia)
He iʻa nuiʻo Salmon! ʻAʻole wale ka haʻahaʻaʻana o kēia iʻa kaulana i ka mercury , hoʻopiliʻia me nā mana o ka huhū o ka omega-3 . He mea paʻakikī kaʻikeʻana o nā poʻe he nui i ka lā o kēlā me kēia lā no nā momona omega-3, akā,ʻo kahi hapa liʻiliʻi o ka waiona i loko o nā lā he nui wale nō, a he meaʻono ia i'ōpalaʻia me ka moʻomeheu Dijon a me koume.
Nā meaʻai
- 1 paona hou ke kahakai, laweʻia kaʻili
- 2 teaspoonsʻailaʻaila
- ¼ teaspoon kosher paʻakai
- 1 punetēponiʻO ka pua lama
- ½ teaspoon mae wale koume
- Lemon wedges, no ka lawelaweʻana
Hoʻomākaukau
- ʻO ka umuʻeleʻele a 400F.
- Eʻoki i ka salmon i 4 mau'āpana like.
- E kau i nā'āpana o ke kaumaona ma kahi pepa pan i hoʻopaʻaʻia me ka pepa pepa.
- E'ōwili i kēlā me kēia'āpana o ka waimoni me kaʻailaʻaila a me ka hola me ka paʻakai.
- E kau i ka iʻa i ka umu a 'oho no 10 mau minuke.
- I loko o kahi kīʻaha, e hoʻopili i ka puamona Dijon a maloʻo koume a hoʻokaʻawaleʻia.
- I ka halaʻana o 10 mau minuke o ka kukeʻana,ʻo ka iʻa salmon me ka pīpī me ka mīmona.
- Hoʻihoʻi i nā iʻa i ka umu no 5 a 8 minuke mau minuke, aiʻole hiki i ke kuʻiʻiaʻana o ka wai.
- Laweʻia mai ka umu a 'ae e hoʻomaha no 10 mau minuke ma mua o ka lawelaweʻana.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
No kahi paku iki e halihali i kēia meaʻai, e hoʻohui i kahiʻono i ka moemona Dijon me kahi meli o ka meli, agave, a me ka mākeke syrup. A iʻole e hoʻopau hou i ka moʻomeʻa a hoʻohana i nā mea kanu i hoʻomākaukauʻia e like me pesto, ka balebecu, aiʻole ka teriyaki sauce; ua like nō keʻano o ka papa hana.
Nā lawelawe a me lawelawe lawelawe
Hiki i nā iʻa e like me ka salmon ke hoʻoweliweli paha akāʻaʻole pono. Ke hanaʻia ma kahi pāpā iʻa, e kauoha i kahi mea liʻiliʻi ma mua o ka pauna iʻa a laila e noi i kāu iʻa iʻa e wehe i kaʻili iʻoleʻoe e loaʻa.
ʻO ka uhiʻana i ka pepa pepa me ka pepa paʻu pepaʻaʻole e pale wale i ka iʻa mai ka pilau, hana ia no ka wikiwiki a māmā.
E lawelawe i kēia pūmua ma kahi o ka'ōmole'ōmaʻomaʻo'ōmaʻomaʻo paha a iʻole kekahiʻaoʻao o nā kīʻaha piha no kaʻoi aku o ka mana o ke ahi.
No ka hōʻailonaʻana i kēiaʻai aʻoi aku ka launa aloha, kūʻai i nā'āpana iʻa nui ma ka kūʻaiʻana a waiho i nā'āpana i mālamaʻia i loko o ka pahu pāʻani.
No ka hōʻinoʻia, waiho i loko o ka pōkīnika i ka pō. Pā i ka umu a'āhinu no kaʻaina maikaʻi ma kahi o 20 mau minuke. ʻO ka holo wikiwikiʻana i ka umu wela, kahi paʻi o ka mila, a ma ka papaʻaina kaʻaina ahiahi.