- Nā Proteins 46.9 g
- Momona 4.5 g
- Kalepona 13.5 g
He iʻa ono loa ke kai bass. Mahalo ʻia e nā mea āpau - gourmets, nā kauka, a me nā meaʻai pono. Hoʻokaʻawale ʻia ka perch e kahi kala ʻulaʻula huali o nā unahi (no laila ua kapa ʻia ia ʻulaʻula) a me kahi scallop me nā kākalaioa ʻoi ma ke kua.
ʻO kaʻiʻo o kēia iʻa waiwai a momona hoʻi. Loaʻa iā ia nā minelala, wikamina, protein, amino acid, momona momona a i ka manawa like - kahi palena iki o nā calorie. I hoʻokahi lawelawe ʻana o ka bass kai hiki iā ʻoe ke loaʻa kokoke i nā lā a pau e pono ai i kēlā me kēia lā o nā mea e like me: magnesium, phosphorus, calcium, iodine, zinc, keleawe, hao, potassium, sulfur, chromium, cobalt, manganese. Inā mākou e kamaʻilio e pili ana i nā wikamina, aia ka "pīʻāpā" a ka lāʻau lapaʻau āpau i ka bass kai - nā wikamina A, B, C, D, E a me ka niacin.
Ma muli o ka waiwai o ka bass kai i ka omega-3 acid, paipai ʻia no ka poʻe i loaʻa ka kolesterol kiʻekiʻe a loaʻa i ke ʻano atherosclerosis. Ma muli o ka nui o nā antioxidants, pale ka bass kai i ka hypoxia, a me ka hoʻohana mau e hana ia ma ke ʻano he huahana rejuvenating.
Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.
Aʻo ʻanuʻu-ʻanuʻu
Hiki ke loaʻa maʻalahi ke kai ʻulaʻula i nā hale kūʻai. Kūʻai kūʻai wale ʻia ia i nā kino make ʻole o ke poʻo.
Nui a hewahewa nā meaʻai no ka hana ʻana i nā pā kai. Hiki ke mahu i kēia iʻa, hoʻomoʻa ʻia i ka umu a i ʻeli ʻia paha. Aia kekahi mau meaʻai no nā sopa bass kai. Akā me ka nānā ʻole i ka papa kuhikuhi i koho ʻia a me ke ʻano kuke, e ʻono loa ka iʻa. Hiki ke hāʻawi palekana ʻia nā pāʻina mai nā ʻulaʻula kai i nā malihini a i ka papa ʻaina hoʻoliʻiliʻi.
I kēia lā, ʻo kā mākou papa kuhikuhi kahi i hoʻopaʻa ʻia i ke kai i hoʻomoʻa ʻia i ka pepa. Hoʻohana ka meaʻai i ka palena iki o nā mea hoʻohui, akā maikaʻi ka hopena a me ka ʻono o ka pā.
KaʻAnuʻu 1
Inā paʻa ka iʻa, a laila defrost ia i ka mua. E holoi ma lalo o ka wai anuanu. Eʻokiʻoki i nā peʻa a me nā huelo me nā ʻāpana kuʻikuʻi a i ʻole ka pahi ʻoi. E akahele, he ʻoi loa nā iwi o ka perch i nā fin. Inā he koena o ka ʻōpū, ʻōpū, ʻokiʻoki i nā kiʻi ʻeleʻele a pau. Pākuʻi iʻa. He maʻalahi ia e hana i kēia ma lalo o ka wai holo. Pale kēia i nā unahi i ka lūlū ʻana a puni ka lumi kuke.
KaʻAnuʻu 2
E kiʻi i kahi ʻāpana palaoa kāwili nui e lawa ai. E kau i ka iʻa, luna me ka soy sauce. Hiki iā ʻoe ke hoʻohui i kekahi o kāu mea ʻala punahele. E kau i kahi kālena lemi ma kēlā me kēia iʻa. ʻAʻole ka wai lemi e hōʻoluʻolu wale i ka pā mai ka ʻala iʻa onaona, akā hāʻawi pū iā ia i kahi ʻala piquant a me ka ʻono. E wahī i ka pepa i loko o kahi envelope paʻa e pale ai i ka wai mai ka ninini ʻana i ka pepa bakena ʻoiai e kuke ana.
KaʻAnuʻu 3
E kau i ka iʻa i wahī ʻia i ka pepa pepa ma luna o ka pepa bakena a waiho i loko o ka umu i hoʻomehana mua ʻia i 200 kekelē. Hoʻomoʻa no 20-25 mau minuke. Wehe i ka pepa foil i mau minuke ma mua o ka hopena o ka hoʻomoʻa ʻana, e hāʻawi kēia i ka iʻa i ka palaoa gula a crispy.
Ke lawelawe nei
E lawelawe i ka perch i kuke ʻia i wela i nā kīʻaha hapa. Hoʻohui i kāu greens punahele, nā mea ʻai, a i ʻole kekahi ʻaoʻao ʻaoʻao āu i koho ai. No nā ipu iʻa, ʻo ka laiki i hoʻolapalapa ʻia, bulgur, quinoa a me nā mea kanu nā mea ʻoi aku ka maikaʻi.
Nanea i kāu pāʻina!
