Flounder moʻa i ka umu,

A iʻa flounder juicy, opiopio a me ka flavorful ai, i kona hanohano, e mahalo i oiaio gourmets. Ma keia manao, he nui na ideas no keiaʻono iʻa. Ka loa, he pono ole beauty - palai plaice, turbot mea i mea mahaloia imua o kuʻi. Naʻe, ka mea i waiwai nui loa i loko o calories, no laila, e like me na kumu e olelo aku nei, 'aʻole loa maikaʻi kēia. Pehea hiki pepehi mau manu a me kekahi pōhaku - hana oe ia oe iho i ka ono iʻa, a ma ka mea ia manawa eʻoiaʻiʻo i ke pa, oia no ua ole wale ono, akā, i maikaʻi kēia.

Inā 'oe i nui leʻaleʻa o ka iʻa a me ka ohinu ana malaila mai i makemake i ka, laila flounder, pulehu iho la i loko o ka umu me ka lemona - mea e pono ai. He He loaʻono, a ola pa, oia no.

Oe e Pono: ma kahi o 1 kg o ka plaice, 1 lemi, 70 g. ka waiūpaʻa, he mau lalo iho o ka parsley, paakai.

Mua oe hoʻomaka e hoʻomaʻemaʻe i ka flounder, e ia scalded me nā kapuahi e ka wai.

Mākou hoʻomaka e hoʻomaʻemaʻe flounder: ka maka Ua pono, e oki aku i ke poo obliquely, e wehe i ka abdomen, a wehe i ka ma loko.

A laila, ua pono e kepa ai i ka unahi mai ka lalo, i ka malamalamaʻaoʻao o ka iʻa.

Ma kaʻaoʻao lipolipo o flounderʻili, IeAUPIIe, IAa IO ua kēnā. Naʻe, ka wā hoʻomākaukau flounder, pulehu iho la i loko o ka umu, e hiki ole kāpae i ia, a e liʻiliʻi incisions - ia e holoiʻia ma hope o ka iʻa zapechetsya.

Kepa ke koko mai vertebral oki na haloʻole, flounder kupapau holoi me ka wai huihui. A laila, e holoi ia maloo me he pepa pepa.

Ka umu E e enaena ia 180 ° C.

Flounder keaka he paakai a me ka wahi i loko o ke kāluaʻia pa, oia no. A laila, i ka luna ia mea e pono ke hui aku i kekahi mau polū o ka bata.

E hoʻopaʻa i ke pa, oia no o flounder i loko o ka preheated umu, a kālua no 15-20 minuke.

Lemi e holoi a oki i slices. Oe E hoi holoi, a kua i ka parsley.

A laila, lawe mai i ka iʻa, mai ka umu, pipi ae ia me ka wai lemi, hui ia ma luna o ke kua ia lemona slices, finely kua ia parsley a me kekahi mau slices o ka bata. Hou mākou i ka luahi no 5 minuke i loko o ka umu. I ka manawa e holo ana mai, ua huki mai i ka pa, mai ka umu.

Flounder, pulehu i loko o ka umu mea makaukau. Oki i ka pau flounder auka e paa ai, a kau aku la ia maluna o na papa, a malama i hoolapalapaia uala, ai mai kekahi hawaiian lau a me Appetizers. Keu a kaʻono! Ma ke Pela no hoi ka makaukau a me ka trout auka e paa ai. Moʻa i ka umu, e like me keia iʻa, eʻoliʻoli nōʻoe a me kou mau hoaʻai.

Ua mea i oluolu ia e hoomakaukau a me ka flounder, pulehu iho la i loko o ka umu, ke kēia beauty.

Oe e Pono: flounder gutted a me ka headless 900-1000g, ka hapalua o ka lemona, 4 nui a me 8 liʻiliʻiʻuala, 2 tablespoons o keʻokeʻo waina, kahi maloo Blend o ka lau nahele kupono no ka iʻa, he kai paakai nui a me ka eleele kekahi pahūpahū, a me ka läÿau, he okoa peppers e hoao, i ka mea i pono, e wili mua ana.

Pehea e kukeʻana uala ua koi 'ia e hoʻomaʻemaʻe, holoi pono, he wahi maloʻo, a pelupelu ia i loko o ke kupono shape no baking. Eia, ka mea e e kāpīpī i ka paakai a me kekahi pahūpahū, a he uuku ninini vodichki waiho i loko o ke kāluaʻia umu no 15 minuke ma ka 200 degere. E hoʻokaʻawaleʻoe mai pulehuʻuala, a kau aku la ia ma luna o ka pa.

Flounder pono maikai holoi, maloo me ka pepa pepa. E mau pepa kini holehole mai ai, ia mau mea i loko o ka criss-keʻa ma ka waena ninini lawa ae like nō o ka paakai. Ma ka paʻakai , e pepehiia flounder, pipi ae ia me ka lāʻau ikiʻai, kekahi pahūpahū a me ka paakai, hoʻokō i ka lemona e pono e e sliced loa thinly, a pīpī aʻe ia i ka waina.

A pau i kēia E e akahele uhi me ka pepa kini a me ka wahi i loko o preheated umu pono. Kalua ka luahi e e 15 minuke ma ka wela o ma kahi o 180 degere, a laila, laweʻia mai i ka umu, ka mea, ua mālie deploy. Next, ia mea pono, e lena i ka pepa kini. E kau makaukau e flounder ma lalo o ka pūhaka uala i kona O ka iki paʻa kūhohonu loa me ka iʻa wai, a waiho hoʻi i loko o ka umu no ka 10 mau minuke.

A laila, e hele oe i ka palapala, a waiho i ke ola ai ma ka papa. Flounder, pulehu i loko o ka umu no keia beauty - i ke pa, oia no ka loaʻono, flavorful, aʻaʻole loa nutritious.