Palai flounder - ola beauty

Kekahi iʻa - he "pantry" o ka waiwai. A plaice ma luna o lākou ka maʻiʻo mea i emi iki mahope o ia ka ia ula. Ma kona ai, e like me ka Salemona he polyunsaturated momomaʻakika me ka Omega-6 a me ka Omega-3. Ke flounder mea he lākou o ka nui kumumea oihana mua a me nā wikamina. Kēia iʻa o kekahi o ka loa pono no kanakaʻai. A uuku ka nui o ke kaikea me kaʻai o ka flounderʻo ia ia he dietary huahana.

Cook mai mai o ka iʻa hiki e keʻano o ke kiaha. Mai ka mea, huli mai maikaʻi pepeiao, nutritious casserole, Pie rosy a meʻala mea pūlehu. Akā, ka mea hiki ke kukeʻana Pōʻalima flounder. Beauty no keia pa mea puni, a e leie aku oe i koke kiʻi i kaʻai pa. No keia mea mea mea pono e flounder gut, e lawe aku oe i ka halo o mua a me ka naʻau liʻiliʻi, ua holoiʻia o nā mucus a me ka holoi. I laila, marinated ma ka lemona a kapipi iho la i ka wai o kēia mau hua. A laila, flounder Pono owili i loko o ka palaoa, pono griddle pono i ka wela aila. Akā, ua pono e nānā i ka iʻa ua i overcooked, ole ia e liloʻono, a lilo maloʻo. Salt ka mea, e ia ma ka loa hope o ka imu. I laila, koke i hala ma i ka una honua. Palai flounder, kuhikuhi i ua ho'ākāka 'ia ma luna, ua hanaiia ma luna o ka papaʻaina i hoolapalapaia ka laiki a me kaʻuala puree.

Eia ka kekahi ala ana i prepares palai flounder. Ka beauty o keia poe noonoo ole pa pono ia huahana: eha ihi kupapau flounder, ka paakai, o ka waiu a me ka palaoa, nō kaʻaila, parsley a me ka lemona. Fish kupapau pono loa holoi me ka wai huihui o ka piula wai nā mawaho, a ma loko. A laila, ma luna o ke kupapau o kekahi mau notches a me ka mea, ua pīpī me ka lohi loa ka paʻakai. A laila, e pono e waiho i ka iʻa i loko o ka kānana, a kuu ia ia e moe ana ilalo. Iloko o keia manawa, o ka paakai, e e paka i loko o kaʻai, a me ka oi wale holoi aku. A laila, e e maloo ka flounder me ka pepa, a hui pū me ka waiu a me ka owili i ka palaoa.

A laila, i ka pā ua laweʻia a me ka mea, ua hoopihaia me kaʻailaʻuʻuku. Ka mea, e pono e uhi i ka lalo. Reheat aila e ia ma ke ana wela kiʻekiʻe a ka mea e ole e hele mai o ka uahi. Flounder palai ma na aoao a elua a hiki i ka malamalama eleele pńpa. Omaka frying ka mea, e ia me ka lima mālamalama. Iloko o ka frying ipu pono i kekahi manawa e lulu, ai ole i ka iʻa, e pili ana i ka lalo. A laila, palai flounder, ka beauty o ka i haawi mai aiʻaneʻi, ua hala aku ia i ka una honua. A e malama ia wela no ka lōʻihi manawa, i kēia una honua hiki e hoʻonoho ai ma luna o ka saucepan o nā kapuahi e ka wai. Decorate i ke pa, oia no ke e lemona slices a me parsley.

No hoi koke hoomakaukau flounder ma Aerogrill. Akā, ua pono lawe i ka iʻa i hiki pono i loko o ia no keia mea. Flounder ana kuai paʻahau. A ma ka mea e unfreeze mea, e hiki ke hoʻohana i ka ia aerogrill. A laila, e pono e holoi, kaʻoi loa i ka wai kahe, a wehe i kaʻili, mai kaʻaoʻao lipolipo o ka iʻa, a me ka a me ia, a me ka unahi. Ua hiki ke hoopuni wehe, ina ma ka mea haloʻole, eʻoki e. A ma kaʻaoʻao o ka mea keʻokeʻo iʻa unahi mea i loaʻa, no laila, i kaʻili E ole e wehe ilaila. Nō ia mea e pono ke wehe i na entrails a me ke poo, a me ia mea kupono e oki aku i ka huelo a me ka halo.

Ano, i ka wa a ka makaukau e flounder i ka manu, ka mea, he pono ke hui aku paakai a me kekahi pahūpahū. A laila, laweʻoukou i pūpū o parsley, holoi a maloʻo me ke kawele. Parsley nō Pono e Masa i kou mau lima no laila, i ka mea e e ka wai. A laila, e pono ia e kau ma kekahiʻaoʻao o ka flounder aʻaneʻi mākou hui bele kekahi pahūpahū, oki i apana. ka iʻa E laila e wahīʻia i ka pepa kini a waiho i loko o ke keena grille aerogrill. Ua Ua pulehu no 25 minuke ma ka 220 degere.

Kēia iʻa hiki no hoi ai:. Braised turbot lōʻihi, a ua hoomakaukau ana no kona nele huahana me neia: plaice lawe 1 kg, a me ka momona, celery a me leeks 50 g. Pono no hoi kekahi carrot, onion, parsley kumu a me 20 g. O ka palaoa. Paakai, dill a me ka parsley waiho e hoao. A pau i nā aʻa, aʻai i ua holoiʻia, holoi iho la, a oki i loko o koʻikoʻi a hanohano a me ka wehe '. A laila, e pono e waiho i loko o ka ipu hao, ninini wela ka wai i loko o ia, a kukeʻana a pahee. Kupapaʻu flounder E e hoomaopopo hoʻokō 'a ua hoʻokaʻawaleʻia lākouʻaukā e paʻa. Keia apo, ua okioki i mau apana, a palai i ka wela aila 'Akelanika. Mamua o frying ka mea, e olokaa i ka palaoa. A laila, e waiho i ka iʻa i loko o ka pā, ma luna o ka lau, uhi, a simmer ma kahi o 30 minuke. I ka wā o nā iʻa e palupalu - laila ia mea makaukau. Flounder E e kau ma luna o ke pa, alaila, ninini i ka meaʻai kākele me kaʻai. Ua hiki ke kopipi pū me nā mea ulu, a pono e kua ia.