Hoʻopili ʻia ʻo Pollock me nā kāloti a me nā ʻakaʻaka - i kēlā me kēia ʻāpana a me nā loina wikiō

Hoʻopili ʻia ʻo Pollock me nā kāloti a me nā ʻakaʻakai kahi ipu home maʻalahi a ʻono hoʻi i ʻike ʻia mai ka wā Soviet. ʻO ka kuke ʻana i kahi meaʻai māmā a kahi mea maʻalahi, lawe ka liʻiliʻi o ka manawa, ʻaʻole koi i kahi nui o nā mea hana.

E lilo ka pā i mea hoʻohui maikaʻi loa i nā ipu nui ma ka papa ʻaina. Mālama maikaʻi ʻia ka marlock pollock mehana a ʻoluʻolu hoʻi, hui ʻia me nā ʻuala i hoʻolapalapa ʻia a me ka laiki, nā kīʻaha ʻaoʻao ʻē aʻe i wili ʻia me nā mea kanu hou.

Ehia mau calories

He iʻa momona momona ʻo Pollock (0.9 mau momona o ka momona ma 100 mau iʻa o ka iʻa). Loaʻa i ka 100 gram o ka pollock i hoʻolapalapa ʻia he 79 mau calorie a ma kahi o 17 g o ka protein. Hoʻonui ka ʻike calorie inā ʻoe e hoʻohana i ka nui o ka aila mea kanu. ʻO ka iʻa i hoʻowali ʻia me ka nīʻala i loko o 150-180 kcal no 100 g.

ʻO kahi lole ʻaila māmā i hana ʻia mai nā tōmato, nā ʻaka a me nā kāloti me ka liʻiliʻi o ka aila pua pua, ma kahi ʻē, hoʻemi i ka helu o nā calorie i 80-100 kcal ma 100 g.

Nā kōkua kōkua ma mua o ka kuke ʻana

1. Ke koho ʻana i ka pollock, e nānā i ka hiʻona o ka iʻa. ʻAʻole pono ke kuhi o nā ʻoki, nā kiko pouli a me nā kiko ma ka ʻili.
2. Mai hoʻohana i ka defrosting wikiwiki i loko o nā ʻumikena uila e hoʻomākaukau i ka pollock paʻahau no ka kuke ʻana. Hoʻopili maikaʻi kēia i ka ʻono o ka meaʻai māmā.
3. Pono keʻokeʻo o nā mea pollock e keʻokeʻo maoli, me ka ʻole o nā kiniki pinkish a me nā kiko melemele.
4. ʻO kahi ʻala ʻoluʻolu ʻole kahi hōʻailona paʻa o ka mālama kūpono ʻole o ka iʻa. Mai kūʻai i kahi huahana hōʻino!

Hoʻopili ʻia ʻo Pollock me nā kāloti a me nā ʻakaʻakai - kahi papa hana kuʻuna

• poloka 400 g
• ʻakaʻakai 1 pc
• kāloti 1 pc
• paʻi kōmato 3 tbsp l.
• palaoa palaoa 100 g
• ka vīnega 9% 30 ml
• kō 1 tsp
• kaʻaila mea kanu 50 ml
• allspice peas 6 mau līlū
• lau bay 2 lau
• paʻakai e ʻono
• cloves e ʻono

Kalepona: 69 kcal

Proteins: 7.7 g

Momona: 2.7 g

Nā Kāpelu: 3.9 g

• Wehe wau i nā peʻa a me nā iʻa o ka iʻa. Holoi wau iā ia me ka wai. E ʻokiʻoki i mau ʻāpana lahilahi. ʻO wau ka pepa a me ka paʻakai. Waiho au iā ia no 20 mau minuke.

• E ninini i ka palaoa palaoa i loko o ka pā. Hoʻomoʻu i nā ʻāpana iʻa i ka palaoa.

• Kau wau i ka pā ma ke kapuahi. Ninini wau i loko o ka aila a hoʻomehana iā ia. Hoʻomaʻa wau i ka pollock ma kēlā me kēia ʻaoʻao me ka wela nui. Hōʻoiaʻiʻo ʻaʻole ia e ʻaʻā. No ke kūkulu ʻana i kahi ʻāpana brown brown light, lawa ia e kū ai i 15-20 kekona. Ma hope o ka hala ʻana o ka manawa, hoʻohuli wau iā ia.

• Kālei wau i nā kāloti, ʻānai iā lākou i ka grater coarse. ʻOkiʻoki wau i ka ʻakaʻakai a hoʻouna aku iā ia e mū, ma hope o kekahi mau minuke e hoʻohui i nā kāloti. ʻO ke kupapaʻu, e hoʻohaʻahaʻa mālie ʻana a me ka pale ʻana i ke ahi. Ua lawa nā minuke 8.

• Ke ninini nei wau i ka paʻi kōmato i hoʻoheheʻe ʻia i ka wai i loko o ka passivation. ʻO ka manawa keu ke kino - 5 mau minuke. I ka hopena aʻu i ka paʻakai, kau i nā pepelu, hoʻolei i ka lau bay 1, ninini i ka vīnega. Ma hope o ka hoʻohui ʻana i ka waikawa acetic, nā mea ʻala, nā mea ʻala (pono ʻole), e hoʻomake i ka pollock ma luna o ka wela haʻahaʻa no 10 mau minuke.

• Hoʻopiha wau i ka iʻa i wili ʻia me ka marinade wela. Haʻalele wau i ka pā wale no 4 mau hola. Inā ʻaʻole ʻoe i helu i ka nui o ka hoʻopiha, e hoʻohui i ka wai.

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No ka hoʻohui ʻana i kahi ʻala kūikawā, paipai wau i ka hoʻohui ʻana i nā koloka ʻoka i ka sautéing.

Hiki iā ʻoe ke ʻai i kahi meaʻai māmā a mehana hoʻi. Keu a ka 'ono!

Pollock ma lalo o ke kāloti a me ka onion marinade me ka waina

Nā Pono:

• Pollock - 800 g,
• Wainā papa ʻulaʻula - 50 ml,
• Pākuʻi Tomato - 2 punetēpō
• Kālika - 2 cloves
• Kāloti - 2 mau mea,
• Onion - 2 ʻāpana,
• ʻO ka pepaʻeleʻele - 2 g
• Paakai - 3 g
• ʻO kaʻaila mea kanu - 30 ml.

Hoʻomākaukau:

1. ʻIke wau i nā kāloti, ʻānai i kahi grater coarse. Ua ʻokiʻoki wau i nā ʻaka i ihi ʻia i mau apo. Hoʻomaʻamaʻa wau i ka pā a hoʻolei aku i nā mea kanu palupalu. Onions mua, a laila kāloti. Kahu make 5 mau minuke. A laila hoʻohui wau i ka paʻi kōmato. Ke hala nei no 3 mau minuke. Ma laila wale wau e ninini ai i ka waina, ka pepa a me ka paʻakai. Wehe wau i ka mea i hoʻomoʻa ʻia mai ke kapuahi.
2. Iʻa kī ʻia, hemo i nā lau. ʻOkiʻoki au i ka pollock i loko o nā ʻoki lahilahi.
3. Lawe wau i kahi pā bakena. ʻAi wau i ka ʻaila. E hoʻokomo i ka kālika, ʻeli a ʻokiʻoki ʻia i loko o kahi kaomi, ma kahi pala me ka sautéing, a laila i kahi papa like - ʻāpana o ka pollock. Kau wau i ka papa ʻelua o nā mea kanu ma luna. Uhi wau i ka pepa me ka foil. Hoʻokomo wau i loko o ka umu no 40 mau minuke. Mahana hoʻomoʻa - 180 kekelē.

No ka mea ʻala a me ka ʻala, kāpīpī wau i ka ipu hou i hoʻomākaukau ʻia me nā mea kanu ʻaʻala (parsley a dill).

ʻO ka palaoa palaoa Mayonnaise

ʻO kahi hana maʻalahi i kēlā me kēia lā no ka pollock me ka ʻakaʻakai a me ka lole kāloti. Hoʻomoʻa i ka umu. E lilo ka ipu i mea ʻala me ka palaoa kāwili ʻia o ka tī a me ka mayonnaise.

Nā Pono:

• Hoʻopiha iʻa - 600 g,
• Onions - 4 mau mea,
• Kāloti - 3 ʻāpana,
• Keiki - 200 g
• Mayonnaise - 50 g
• ʻO kaʻaila mea ʻai - 1 puna nui,
• Wai wai lemonona hou - 1 puna nui (hiki ke pani ʻia me ka hapalua puna o ka vīnega),
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau:

1. Holoi wau i ka iʻa i piha i ka iʻa, holoi maloʻo me nā kāwele kīhini. ʻO ka paʻakai a me ka pepa i kēlā me kēia ʻāpana o ka pollock, e hoʻohui i ka wai lemon. Waiho wau i ka pā.
2. Hana wau i ka palai ʻana. Kāloti - i kahi grater, ʻaka - i loko o nā huna liʻiliʻi. Hoʻomaʻamaʻa wau i ka pā palai. Ninini wau i kaʻaila. Kiola wau i ka ʻaka, palai a hiki i ke gula ʻōmaʻomaʻo no 3-4 mau minuke. A laila hoʻohui wau i nā kāloti. Ma hope o 5 mau minuke huli wau i ke kapuahi.
3. Lawe wau i kahi pā bakena. Ma lalo wau e kau ai i ka ʻoki kāloti-ʻaka (hiki iā ʻoe ke kahe iā ia me ka waiūpaka). Ma luna nā ʻāpana iʻa iʻa.
4. Uhi i ka pollock ma luna me nā koʻa kāwili i koe. E kāpīpī me ka tī wili, ninini me ka mayonnaise.
5. Hoʻokomo wau i ka umu (preheated i 180 kekelē) no 30 mau minuke. Ke kali nei wau no ka pau ʻana o ka hoʻomākaukau.

Wikiō kuke

Pollock i loko o kahi kuke kuke uila

Hoʻomaʻa ʻo Pollock i kahi kuke kuke kuke e like me ka mea ʻai i hana ʻia i loko o ka kēpena i loko o ka kōmato kōmato. Palupalu nā mea kanu a hoʻolapalapa ʻia nā iʻa. E noʻonoʻo i kēia ma mua o ka kuke ʻana.

Nā Pono:

• Hoʻopiha Pollock - 1 kg,
• Kāloti - 400 g
• Onions u kukui - 2 mau mea,
• ʻO kaʻaila mea ʻai - 4 punetēpu,
• Ka pepaʻeleʻele - 7 mau pī,
• ʻO ka paʻakai (maikaʻi-grained) - 2 teaspoons
• Lau Bay - 2 mau ʻāpana,
• Wai - 1 kīʻaha
• Pākuʻi Tomato - 3 puna nui,
• ʻO ka vīneka cider apple - 1 punetēpō
• Sugar - hapalua puna.

Hoʻomākaukau:

1. Ua ʻokiʻoki wau i ka pollock fillet i mau ʻāpana. ʻO ka mānoanoa o kahi hunaahi he 2 cm. E kāpīpī me ka paʻakai, e hoʻohui i kahi mea kuʻuna kūikawā (koho).
2. ʻO kaʻu mau kāloti, ʻili a ʻokiʻoki me kahi grater. ʻOkiʻoki wau i ka ʻakaʻaka i loko o nā apo lahilahi.
3. Lawe wau i ka mea kuke kuke. Hoʻohui wau i ka paʻi kōmato me ka wai i loko o kahi pola. Hoʻohui wau i ka paʻakai, 5 gram o ke kō, ka vīnega. Kiola wau i ka iʻa i loko o ka hui. Kau wau i nā lau bay a me nā pepelu.
4. Hoʻonohonoho wau i ka manawa kuke i 10-12 mau minuke ma ke kaomi haʻahaʻa.
5. Ke pau ka papahana, hoʻokuʻu wau i ka ipu no nā minuke 30.

E lawelawe ma ka pākaukau, kāpīpī ʻia me nā mea kanu ma luna.

Hoʻopili ʻia ʻo Pollock me nā kāloti a me nā ʻakaʻakai me ka kirīmiwa kawa

Nā Pono:

• Pollock - 1.5 kg,
• Onion - 4 poʻo nui,
• Kāloti - 3 ʻāpana,
• Pāʻawa momona (25% momona) - 500 g,
• ʻO ka wai Lemon - he hapalua puna
• ʻO kaʻaila mea kanu - 3 puna nui,
• Pata - 50 g,
• Nā meaʻala iʻa - 5 g,
• Nā hua moa - 2 mau ʻāpana,
• Palaoa - 4 puna nui,
• Wai - 1 kīʻaha
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau:

1. Lawe wau i ka pollock. Haʻalele wau iā ia defrosting kūlohelohe. Ma hope o ka hoʻoulu ʻana, ke ʻoki nei au. Uaʻokiʻoki au i ke poʻo, ka huelo, lawe i nā peʻa a me ke kiʻi ʻeleʻele mai ka ʻōpū. Wehe wau i ka loko.
2. Naʻu i loko o ka wai i mau manawa. ʻOkiʻoki wau i mau ʻāpana. Ka mānoanoa o ka ʻāpana - ʻaʻole i ʻoi aku ma mua o 3 cm.
3. Lawe wau i kahi pā hohonu. Kau wau i ka ʻoki a ʻokiʻoki. E kāpīpī i ka paʻakai ma kēlā me kēia nahu. ʻO ka wā me nā meaʻala iʻa kūikawā (koho), ka pepa. E ninini wau i kaʻaila mea kanu, e hoʻohui i ka wai lemon. Hoʻomoʻu wau i kēlā me kēia nahu i ka marinade. Hoʻomaʻamaʻa pono wau i momona ai ka iʻa. Waiho wau iā ia wale no 20 mau minuke.
4. ʻOiai ʻohi ʻia ka pollock, hana wau me nā mea kanu a me nā meaʻai kākahu. ʻOkiʻoki i nā kāloti i loko o nā apo lahilahi, ʻokiʻoki i ka ʻaka. Lawe wau i kaʻaila kawa, hoʻohui i ka wai i ka mahana o ka lumi i ka nui o 200 ml, kau i ka bata, ka paʻakai ma kahi liʻiliʻi. Hui pono.
5. Ke ʻōwili nei wau i ka pollock i ka marinade homemade i loko o ka ʻūpana o 2 mau hua a me kekahi mau puna o ka palaoa. Fry ma luna o ka wela nui a hiki i ka brown brown.
6. Lawe wau i kahi ipu hao nui. Hoʻolahalaha wau i ka pollock palai, kau i ka ʻaka onika-kāloti ma luna. Ninini wau i kaʻaʻahu kirīmi kawa ma luna. ʻO ke kupapaʻu ma luna o ka wela wela. Ke hoʻomaka ka paila momona e hoʻolapalapa, hoʻohaʻahaʻa i ka mahana a hoʻopau loa i ka uhi.

Ma hope o 30 mau minuke, mākaukau ka ipu maikaʻi loa. Hana wela.

Ke kuke ʻana i ka pollock e like me Ducan

ʻO Ducan kahi mea lapaʻau kaulana mai Palani, kahi mea kākoʻo i ke kūkulu ʻana i kahi ʻōnaehana hoʻemi kino ma luna o nā meaʻai protein, ka mea kākau o ka nui o nā puke, me ka hana kaʻao "ʻAʻole hiki iaʻu ke lilo i ka paona."

Nā Pono:

• Pollock - 1 kg,
• Wai - 1.5 l
• Pākuʻi Tomato - 3 punetēpō
• ʻO ka iʻa iʻa - 2 kīʻaha
• Onion - 1 ʻāpana,
• 9 pakeneka vīneka - 2 puna nui
• ʻAkika Citric - 1/3 puna liʻiliʻi
• Lau Bay - 2 mau ʻāpana,
• Kāloti - 1 ʻāpana,
• Carnation - 4 mau ʻōpuʻu,
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau:

1. Defrost wau i ka iʻa. E hoʻomaʻemaʻe mālie, ʻokiʻoki i nā peʻa, wehe i nā ʻāpana ʻoi aku. Naʻu i mau manawa a ʻokiʻoki i mau ʻāpana.
2. Lawe wau i kahi ipu hohonu. E ninini wau i 1.5 mau lita o ka wai, e hoʻolei i ka lavrushka, e ninini i kahi hapakolu o kahi teaspoon o ka citric acid, e hoʻomoʻi i ka paʻakai. Kau wau ia ma luna o ke kapuahi. Hoʻomoʻu wau i nā ʻāpana iʻa i loko o ka moa i hoʻolapalapa ʻia. Hoʻomaʻa wau no 20 mau minuke.
3. Lawe wau i ka pollock. Ke waiho nei wau i ka pala. Mai ka iʻa i hoʻolapalapa ʻia, lawe pono wau i nā iwi (nui a liʻiliʻi paha). E hele maʻalahi lākou.
4. ʻOkiʻoki wau i nā ʻaka a wili i nā kāloti ma kahi grater. Hoʻouna wau i kahi ʻoki ʻokiʻoki i ka pā palai me ka aila mea kanu. Hoʻomaʻa wau. Ma hope ua kau wau i nā kāloti. Ke hele nei, pani ʻana i ka poʻi. Ma hope o 5 mau minuke, e ninini i kahi kīʻaha o ka iʻa iʻa i kuke ʻia. Nā mea kanu mea make.
5. I ka hopena hope loa, kau wau i ka paʻi kōmato (e mākaukau ke koena o nā mea kanu). Hoʻonāukiuki au. Kīloi au i kahi kīʻaha iʻa hou i loko o ka pala. Hoʻohui me nā koloka, e hoʻohui i 2 punetēpu o ka vīnega, ka pepa a me ka paʻakai e ʻono. Hoʻohui i nā mea iʻa iʻa no ka mea ʻala a me ka ʻono. Hoʻopio wau i ke kapuahi.
6. Lawe wau i nā ipu aniani hohonu. Ninini au i ka wai hoʻomohala ma lalo. Kau wau i nā ʻāpana iʻa ma luna. A laila ninini me ka manawaleʻa me ka meaʻai kākela.
7. Hoʻokomo wau i ka pollock i loko o ka pahu hau no ka ʻohi ʻana. Ka manawa kuke - 12 hola. Hāʻawi au i ke pā anuanu.

ʻLelo aʻoaʻo kōkua. Inā akahai a ʻawaʻawa ka marinade (i kou ʻono), ʻono me ke kō, e hoʻohui i nā mea ʻala hou aʻe.

ʻLelo aʻoaʻo kōkua. Hiki ke lawelawe ʻia ka mea ʻono me ka wela. Hana i hoʻokahi hoʻololi i ka meaʻai. E hoʻokomo i nā ʻāpana pollock i hoʻolapalapa ʻia i ka marinade e hoʻolapalapa ana ma ke kapuahi. Uhi me kahi poʻi. Kuhi no nā minuke 5-7 ma kahi o ka wela wela. Hana ʻia!

Kaʻai no ka wai onion-carrot marinade me ka waiū

ʻO kahi papa hana ʻē me ka hoʻohui o ka waiū, kahi e palupalu a piquant ka iʻa. E palupalu ka meaʻai.

Nā Pono:

• Hoʻopiha iʻa - 1 kg,
• Waiū - 400 g,
• Kāloti - 1 ʻāpana,
• Onions - 2 poʻo,
• ʻO kaʻaila mea kanu - 2 puna nui,
• Palaoa - 120 g,
• ʻO ka pepa ʻeleʻele, ka paʻakai e ʻono.

Hoʻomākaukau:

1. Nā hoʻopiha i hoʻomoʻa ʻia i ka wai e holo ana. E ʻokiʻoki i mau ʻāpana lahilahi. ʻO ka paʻakai a me ka pepa i kēlā me kēia ʻāpana. E ʻōwili i ka palaoa.
2. E hoʻokomo i ka hoʻopiha i loko o ka ipu i hana mua ʻia me ka aila mea kanu (2 tbsp. L). Hoʻokumu wau i ahi ahi māmā. Fry no 4 mau minuke ma kēlā me kēia ʻaoʻao a ʻulaʻula ke kukui.
3. Kau wau i ka iʻa palai ma ka lalo o ka pā.
4. Ke hoʻomākaukau nei i kahi lole o nā kāloti a me nā aniani. Hoʻopili wau i ka mea kanu mua ma kahi grater coarse. Ua ʻoki au i ka ʻakaʻaka i mau hapalua o nā apo. Kau wau i kekahi o ka ʻaka ma luna o ka iʻa, a laila nā kāloti. Hoʻomaopopo hou wau i nā papa.
5. Ninini wau i ka waiū ma luna, ka paʻakai a me ka pepa (e ʻono). Hoʻomaʻalū wau i ka wai marinade. Huli wau i ke ahi i ka liʻiliʻi. Uhi wau i ka pā me ka uhi. Luhi wau no 30 mau minuke a hiki i ka baila o ka iʻa.

Nā pōmaikaʻi a me nā hōʻino o pollock

ʻO nā momona omega waikawa unsurated ka mea nui o ka pollock. He hopena maikaʻi ko ka Omega-6 a me ka Omega-3 i ka hana cardiovascular a me nā hana metabolic i loko o ke kino. ʻO ke kiʻekiʻe o ka protein o nā holoholona, ​​ka mea kūkulu hale i ke kahua o kahi kino kanaka olakino, kōkua i ka hoʻomaikaʻi ʻana i ka hana kino a me ka hana noʻonoʻo.

ʻAʻohe like o ka pollock ʻo Alaska i ka ʻike o ʻelua mau pono pono - iodine a me selenium. Pono ka mineral mua no ka hana kūpono o ka pona thyroid. ʻO ka lua o nā kumuwaiwai kahi antioksant pono, kahi palekana palekana o nā aʻa mai ka hoʻokumu ʻana i kahi pā a me kahi kōkua kōkua i ka hana kūpono o ka puʻuwai.

Hoʻopili ʻia ʻo Pollock me nā kāloti a me nā ʻakaʻakai kahi mea ʻono maikaʻi me kahi ʻenehana kuke maʻalahi. I ka hoʻomākaukau ʻana o ka iʻa ma ka home, nui nā nuances e hoʻopili i ka hopena hope a ʻae iā ʻoe e hoʻokaʻawale i ka pā. Koho i kahi papa hana e kūpono i kāu mau ʻono, nā makemake o ka poʻe aloha a me nā mea loaʻa i loaʻa ma kou lima.

E kuke pono i ka pā e like me kekahi o nā ʻano hoʻomākaukau i hōʻike ʻia. He mea hoʻonaninani maikaʻi loa ia no ka papa ʻaina ʻoliʻoli a i ʻole mea ʻono ʻono i nā ʻuala i hoʻolapalapa ʻia.

E nānā i ka wikiō: Stock footage: ray skate turbot flatfish seabass shark crabs mullet pollock underwater (Iune 2024).