Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 219
Kaona - 13g
Kāpena - 3g
Paena - 23g
Ka Honua Wā 35 min
Prep 15 min , Cook 20 min
Nā lawelawe 4 (3 'auneke i kēlā me kēia)
ʻO nā iʻaʻelua a me nā'ōmole kekahi hapa o ka meaʻaiʻai maikaʻi e kōkua ai i ke emiʻana o ke koko. Keʻae nei kaʻAhahuiʻAmelika eʻai i 2 mau lālani o ka iʻa i kēlā me kēia pule. ʻO Salmon ka puʻuwai maikaʻi loa, me nā kiʻekiʻe o ka omega-3'eleʻa momona , iʻikeʻia e kōkua i ka pale cholesterol.
Hoʻomaʻamaʻa a maʻalahiʻo Salmon me nā mea maʻalahi a me nā mea kanu, akā inā makemakeʻoe e ho'āʻo i kahi mea ho'āla hou,ʻo kēia pesto salmon he loli maikaʻi. Ua hanaʻia ka pesto me nā meaʻaiʻuʻuku wale nō a ua emi ka lepo ma mua o nāʻano kūʻai i kūʻaiʻia.
ʻO nā pistachios i kohoʻia e hoʻonani i kahiʻona maikaʻi a hoʻonani nani i lalo o ka broiler ma luna o ka pesto. Hiki iāʻoe ke hana i ka papahele a pau mai ka hoʻomakaʻana e hoʻopau i lalo o 30 mau minuke a lawelawe pū me kaʻaoʻao o ka momona no ka meaʻai maikaʻi.
Nā meaʻai
- 1/2 pahu basil
- 2 punetēpuni i ka pī, i ka'eliʻona hou
- 2 cloves kele, peeled
- 1/2 ¼ i ka waihona pepa 'uliuli hou
- 1 lemon, hoʻonani
- 3 hui punaʻailaʻaila
- 12 ounce salmon
- 1 lemon
- 1/3 kapu pistachios i hoʻopukaʻoleʻia, ka'ōpala a me kaʻokiʻoki
Hoʻomākaukau
E hana i pesto, e hui i ke basil, parmesan, keleka, ka pepa, a me ka wai lemon i loko o ka meaʻai. Hoʻopiliʻia a huiʻia, a laila e pulupulu i ka holoʻana i loko o kaʻailaʻaila a hiki i kahiʻano pesto.
No ka hanaʻana i ke kaumona, puhi ka umu i 400F. E laina i kahi pepa e lapalapa ai me ka foila a kau i ka waimona ma luna o ke poʻi.
Hoʻopi i ka lemon ma luna o ka iʻa. E hohola i 1/4 kapu pesto ma luna o ka pona, a laila e kaomi i nā pistachios.
E kīʻaha no ka 8 a 10 mau minuke, e hilinaʻi ana i ka lahilahi o ka wai. E hola i ka umu e hoʻopoʻi a waiho ma lalo o ka broiler no 5 a 8 mau minuke, ai 'ole a hiki i ka wā e loli ai ke kiʻekiʻe a mālamaʻia ke kahawai a hiki i kou mahana i makemakeʻia.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hanaʻia nā pesto i ka basil, akā, hiki iāʻoe ke hoʻohana i nā lāʻau'ē aʻe e like me ka mint a iʻole nā'ōkākā e like me ka kale a iʻole ka'ōwili.
Ināʻaʻohe āu pistachios, e hoʻohana i nā'alemona a me nā walnuts.
E ho'āʻo i kēiaʻano meaʻai me nāʻano iʻa likeʻole, e like me ke kāwili.
Nā lawelawe a me lawelawe lawelawe
I ka manawa e kuke ai ka iʻa, e hoʻokuʻu i nā huaʻai a kāpili i ka quinoa e lawelawe pū me ia.
Mai pīpī i ka pahu me ke kukeʻana i ka meaʻai ma mua o ka kauʻana i ka mamona ma luna. Mālama kēia i kaʻili i kaʻili, hiki ke maʻalahi e hoʻokaʻawale i ka iʻa mai kaʻili. No ka weheʻoluʻoluʻana i ka salmon mai kaʻili, e hoʻokuʻu i kahi kikowaena ma waena o kaʻili a me kaʻiʻo, e'ākau mau ana i luna.
Hiki iāʻoe ke hana i nā pesto pālua a paʻa i loko o kāu pakuhi no nā meaʻai'ē aʻe, aiʻole e hiki iāʻoe ke kinaki i nā'āpana polu polu a waihoʻia i loko o ka pahu balota e lawe aku mai loko mai o ka mea'atihi, e like me kou makemake.