'iʻa moʻa i ka umu,

'iʻa mea he ola a me kaʻono iʻa. He waiwai ma ka makanekiuma, potasiuma, he hao a me ka phosphorus. 'iʻa mau kīʻaha , he pono keia mau mea a me ka haʻahaʻa-calorie. White, moderately anuanu a me ka loa succulent ai o'iʻa me ke ala o ke kai ale, e leie aku oe, e ho okumu i oiaio culinary masterpieces. A haʻahaʻa caloric ka maʻiʻo o keia iʻa waiwaiʻo ia ka mea e pono ai no ka hana ma ka ʻaiʻai.

Mahalo i ka mea pono keia mau mea waiwai a me ka maikaʻi ono,'iʻa ua hoʻohana 'ia ma nā lāhui kanaka o ke ao nei i loko o kā lākou kuʻuna imu. Ua hiki ke palai, hoolapalapaia, ai:, kālua, kapiia lakou a pau, a ke hana ia ma kekahi aoao.

Kekahi o ka loa, he pono ole, a ono ideas no keia ono iʻa ka'iʻa pūlehu akula i ka i loko o ka umu.

A pau 'iʻa, pulehu iho la i loko o ka umu me nā lau nahele a me nā komako

'iʻa pulehu i ka pepa kini me ka aila, no laila, e mālama i nā mea a pau pono keia mau mea waiwai, oiai ka mea, huli mai loaʻono, juicy a me ka onaona.

nā mea hoʻohui:

'iʻa - 1 iʻa (ka hola 2,5 kg);

Ka nā komako o kekahi mau'ōniʻoniʻo (ʻulaʻula a me ka alani) - 2-3 apana.

Small carrots - 1 PC.

Ka wai lemi a me nā mea hoʻonani blyuda- 1 PC;

Pu u kukui, ua uuku - 1 PC.

Salt,ʻeleʻele kekahi pahūpahūʻala, i kekahi meaʻala.

Hou lāʻau ikiʻai (e laʻa me, cilantro, parsley, basil, dill) - 1 mea ulana lole;

e hoomakaukau ai:

1. E kua'iʻa: ua nānā hoʻomaʻemaʻe i ka iʻa i ka unahi, poo, huelo, haloʻoleʻia oki, wehe i ka abdominal lua o ka iʻa, mai ka loko.

2.'iʻa loko a me ka maikai hamo i paakai, kekahi pahūpahū a me nā lāʻau ikiʻai, ka wai lemi o ka hapalua ninini.

3. Me kaʻoi pahi e e "ʻekeʻeke" iʻa no ka hoʻokomo akula i ka mamao mai kekahi i kekahi, ma ka ma kahi o 5-7 knm.

4. Cover ke kāluaʻia mahele nui kuina o ka pepa kini, a kahiko iho la ia ia ia i ka i hoomakaukau ia.

5. Stuff ka'iʻa carrot, shredded ma ka grater, kua ia onion apo a me na manamana o ka greenery hapalua.

6. ke kino i loko o "ʻekeʻeke" e apo ai i ka i koe mālama '-kua ia greens a me kamako kāpili ma luna ma koʻikoʻi a hanohano.

7. waiho'iʻa marinate no 20 mau minuke.

8. A laila, pololei a me ka paa i ka wahiia i ka pepa kini mākou iʻa, hoʻouna aku ia i loko o ka umu preheated i ka hola 200 degere, ka hola 50 minuke.

9. I ka 10 min. mua o ka pau ana o ka sayings manawa, e wehe i ka pepa kini a hiki i ka'iʻa Ua uhiʻia me ka appetizing pńpa.

Ono a me ka flavorful'iʻa kālua i loko o ka umu, Ua makaukau! Ua koe e decorate ia me ka lemona slices, a mālama iā ia me ka raiki, houʻai a me nā lau mulea.

Apo o ka'iʻa moʻa i ka umu, ma lalo o ka fürʻuala

Pa, oia no ua moʻa mea,ʻaʻole paʻakikī, akā, e huli mai palupalu, juicy, a hoi loa satisfying, e like me ka ua i kaʻaoʻao pa o ka uala.

nā mea hoʻohui:

'iʻa (apo,) - 750

Uala (meakino) - 4 pcs.

Onion (uuku) - 2 pcs.

Close-lemi marinade - 1 PC.

Kekahi nō kaʻaila (ʻoliva, pua nānālā) - 2-3 tbsp

Salt, kekahi pahūpahū, e pono no ka laeʻula i iʻa - e hoao (mai i ka hoʻohana i ka puu,ʻaʻole eʻai i ka walaʻauʻana ho'āʻoʻana o ka iʻa).

Ka vinega holika a mayonnaise - '50

Greens - he mau wahi ia twigs.

e hoomakaukau ai:

1. makaukau 'iʻa auka e paa ai holoiʻia me ka pono a me ka maloo me ka pepa pepa, laila, ke akahele hamo me ka paakai, kekahi pahūpahū a me ka laeʻula i ka iʻa.

2. māhele o ka lemona polū, a me ka onion hapalua apo, hui aku i kaʻai aila. A laila, i ka kūpono kaumaha haukaʻe, a haʻalele i ke apo, i loko o ke anu wahi no ma kahi o 2 hora e'iʻa maikaʻi marinated.

3. ¶, kalua kaʻuala "für kapa". E hana i kēia, holoi i ka uala, kaha onionio, mai hehe a hapalua, manamana pukapuka, manawa a me ka wahi paakai, a me ka iki kekahi pahūpahū.

4. Marinate i ka iʻa me ka marinade, e hoʻokomo i loko o shape, ma luna o ka'iʻa, e kau i ka uala, i laila, e halii mai i me ka mayonnaise a me ka vinega holika.

5. ka punahelu i loko o ka umu, a e e preheated i 200 degere, a me ka hana kālua no ma kahi o 45 minuke.

'iʻa i loko o ka umu ma lalo o ka fürʻuala mua ana i kāpīpī i kekahi pahūpahū a me ka hoʻonaniʻia me ka hou onaona lau nahele.

'iʻa moʻa i ka umu, me Fish, a keʻokeʻo waina

Ka holomua pu ana o flavors iʻa, Fish a me kaʻai iā hui me ka onaona memo o keʻokeʻo ka waina i keia pa, oia no ka pono hoʻomākaukau no ka Holiday papa.

nā mea hoʻohui:

'iʻa - 1.5 kg.

Nui nā komako (maikaʻi, e lawe i ka paakiki) - 1 PC.

Onions - 2 pcs.

Fish (Fish a me nā hiʻona'āina) - 100 g.

Small carrots - 2 pcs.

White waina (maikaʻi, e lawe i ka lepo) - 250 g.

Me ka waiūʻano likeʻole - 30 g.

Ka vinega holika a mayonnaise - ma kahi o '50

Kekahi greens - he mau wahi ia twigs;

Paakai, kekahi pahūpahū a me kekahi'ē aʻe seasonings.

e hoomakaukau ai:

1.'iʻa loa e oki, holoi, oki i like ka apana.

2. Onions oki i polū, kua i nā carrots ma kekahi 'ano lohi grater.

3. ka pā hoʻowahāwahā momona o ka iʻa me kaʻai kaʻaila, laila fry i loko o kona'iʻa, onions a me carrots.

4. Ma ke kāluaʻia kuina waiho mai i ka papa o ka iʻa a me ka lau, coarsely kua ia Fish a me slices liʻiliʻi o nā komako. He mea pono e hookaawale kēlā, ahu iho o ka iʻa me kaʻai me ka paakai, a me ka iki kekahi pahūpahū. Ma ka waena o ke ala hiki i ke kai kūʻono lau. E ninini i ke keʻokeʻo waina, a lubricated a pau me ka vinega holika paha mayonnaise.

5. Place ke pa, oia no i loko o ka umu no 45 minuke, ka mahana e ia ma kahi o 200-230 degere.

6. kahi o 10 min. mua o ka pauʻana o ka imu kāpīpī me coarsely papa manamana, me ka waiū pa, oia no.

Hookauwa'iʻa'āpana kālua me ka lau, mau apana mua pipi ae a pau kua ia ia i na laauikiai. 'iʻa mau i loko o ka umu - keia mea he nui koho malamalama awakea, ai aha lealeaʻai.