Ho'opi'ia i loko o ka umu i ka umu

Loa'a i nā mea'ai'ekolu nā Omega-3 acids, i mea e pono ai no ko mākou kino, akā,'a'ole i hua'ia i loko. Kēia iʻa no hoi kekahi mau nā wikamina e like me A, B, E, a me D. With regular ai trout ke pale aku i ka hanana o ka naʻokoko plaques ma na paia o na moku koko. Eia kekahi, he momona kēia i'a i nā phosphorus, a he mea e pono ai no ka hana'ana o ka lolo. Māhuahua ka'ai'ana i kēia i'a i nā huaora, inā i ho'omākaukau pono'ia. 'O ka pahu i loko o ka umu i kuke'ia ma ke'ano ma'amau, he'oko'a, ma kēia'ano e hiki ai ke mālama i nā pono a pau i loko o kēia i'a.

Kahe i ka paila i loko o ka umu

Mea Kai:

• Hō'ike - 3 kino;
• Lemon - 1 wahi;
• 'O ka hinu'aila - 1 teaspoon o ka ti;
• Greens - e'ono;
• 'O nā lā'au Italia, ka pa'akai.

Initially, ia mea pono e hoʻomaʻemaʻe i ka trout, a pīpī aʻe me ka uuku ka wai lemi, laila i kauoha me ka Italian lau nahele. 'O i'a i'a me nā'ālika i ka'ōma'oma'o ai'ole i kekahi mau lā'au'ē a'e. Ho'opili'ia kēlā me kēia i'a i ka pepa a ho'okomo'ia i ka umu. E kī'aha no kahi 20 mau minuke ma kahi mahana o 200 degrees. Oia kekahi pa maikai mālama aku i keokeo Italian waina.

Pehea e kuke ai i ka'ōpala i loko o ka umu me nā mea kanu?

E like me ka mea i'ōlelo mua'ia ma luna nei, no ka ho'ohana'ana i ka'ōpala i mālama'ia ka i'a i'a i nā mea maika'i a maika'i loa. 'O ka papa hana hou no ka'aila kuke i nā mea kanu. Nā mea'ai no nā lawelawe'elua:

• Kaomi - 1'āpana;
• Celery - 1 petiole;
• Pāhili - 1 root;
• Oniono'ōma'oma'o - 2 pcs.;
• Pāku'i Basil - 2 mau puna'ai;
• Uku - 2 mau'āpana;
• 'O ka hinu'aila - 3 kapu o ka papa;
• Lemon - 1 wahi;
• Butter - 1 pākaukau table;
• 'Ala i ka lepo'ele'ele, pa'akai.

Mua mākou pono e holoi, a hoʻomaʻemaʻe i ka parsley, onion a me ka celery. A laila e'ānai loa a hui me kahi basil kuka.

E holoi i ka i'a a malo'o, a laila e holoi me ka pepa a me ka pa'akai mai loko. Pono e ho'oulu'ia ka'ōmole me ka'aila'aila a ho'okomo i loko i ka i'a, i mua o ka'ai'ana i nā hua'ai a me nā kī'aha. A laila, pīpī i ka iʻa me ka oliva aila, paakai a me kekahi pahūpahū; Ho'omo'a'ia i loko o ka pahu a ho'omo'a no ka hola hola i ka mahana o 200 degrees.

E holoi a ho'omalo'o i ka lemon, a laila'oki'oki i nā'āpana a me ka lepo me ka pata.

Ke ho'omākaukau pono'ia ka pahu i loko o ka umu i ka umu, e ho'olālā ia me nā'āpana o lemon a me nā lau basil. Ma ka hō'ulu'ulu'ana,'o ka hana'ana i kēia pālahalaha'a'ole e'oi aku ma mua o 40 mau minuke. E like me 'oe ke ike, iʻa trout i loko o ka umu ua hoomakaukau wale a me ka wikiwiki. Eia hou, hiki ke lilo ia i puna maika'i no ka papa'aina.

'O ka'ōpiopio i loko o ka umu

He mea'ai nui kēia i'a no kou'ohana a pau, a he mea maika'i loa ia e like me kahi pā'ina pā'ina. Ma hope o nā mea a pau, hui maika'i nā pu'upu'u i nā mea kanu maika'i a'a'ole e ho'olō'ihi i ka manawa no ke kuke'ana. Nā mea'ai e pono ana no kēia pā'ani:

• Uku -'elua mau'āpana (300 g kēlā me kēia);
• Basil;
• Pā'akai;
• Nā hua o cilantro - nā'āpana'elua;
• 'Elua mau mīkini -'elua mau'āpana;
• Lemon - 1 wahi;

No ka ho'omākaukau'ana i ka iki:

• 'O ka'aila'ūpona - 2 puna puna;
• Pākiki i ka lole - 2 kapu kapu;
• 'Ohi - 1 teaspoon;
• 'O Dimon wai - 2 pīpī kapu

'O ka mea mua, pono'oe e holoi pono i nā mea kanu a pau. A laila ho'omākaukau i'elua pāpa'i o ka foil a pa'i i ka hapalua. I kēia hihia, ho'okahi ka pepa e lawa ai ke kāpili'ia i kahi pū. Ma luna o kēlā me kēia'ōpala e waiho i kahi basil basil, ka pā pā,'o ke kumaka o ka cilantro a me ka mint. A laila, kau i ka i'a a kāpīpī me ka lemon zest.

No ka ho'omākaukau'ana i ka iki, pono'oe e ho'ohui i ka'aila o ka mea kanu, ke kō, ke kumakai me ka wai lemon i loko o ke kī'aha a me kekahi pahu. E no'ono'o nui loa a hiki i ke kahe'ana o ke kō. A laila, me ka hopena o ka'aila, e ninini i ka i'a a kāpili i ka pahu. E kau i ke kaula i'ōwili'ia ma kahi pāpale bakena a waiho'ia i loko o ka umu no ka hapalua hola ma kahi mahana o 200 mau.

He maika'i ke ho'okauwā pololei i ke kī'aha i loko o ka pahu, i'ole e'olu'olu. I ka hana'ana pēlā, e kāpīpī me nā lau basil hou.