4 Nā Ala Hou e ʻono ai i ka iʻa

Anter

• Marinade
• ʻO Zesty Rub
• Nā Mea kanu Hou
• "ʻAlima" Sauce
• Nānā no

Mai makaʻu ʻoe i ka noʻonoʻo ʻana i ka kuke ʻana i ka iʻa: ʻO ia ka protein maʻalahi loa e hana i mea ʻai maikaʻi. Me ka mākaukau me kēia mau hana maʻalea e hoʻonui ai i ka mea ʻono, ʻoiai ka chef novice ʻoi aku ka nui i hiki ke hana i kahi ipu iʻa waha. ʻO ka salemona hou, ka tuna, ka snapper ʻulaʻula, a me ka halibut kaʻu mau punahele, akā hiki iā ʻoe ke hoʻohana i kēia mau ʻano hana i mea e hoʻohuli ai i nā iʻa kēpau i gourmet, meaʻai maikaʻi.

Marinade

ʻO Quentin Bacon

Hoʻohui kahi marinade maʻalahi i nā tona o ka ʻono me ka ʻole o ka nui o nā calorie. Hoʻopili ʻia ka iʻa i loko o kēia mau tacos ʻono i ka lime, cilantro, a me nā mea ʻala-ʻaʻole pono ʻoe e hele i kahi hale ʻaina Mekiko e hoʻomāʻona i kou makemake taco iʻa!

ʻO nā lawaiʻa iʻa kupaianaha me ka Sauqu Tequila-Lime a me picklaw Slaw

Lawelawe: 6

Nā mea hana no ka marinade:

1/4 kīʻaha wai lime hou (mai 2 a 3 limes)

3 punetēpō me 2 punetēpē ʻaila ʻoliva puʻupaʻa

2 punetune i ʻoki ʻia i ka cilantro hou

1/2 teaspoon kumina lepo

1/2 teaspoon pepa cayenne

1/4 teaspoon ka paʻakai kai

1 1/2 paona iʻa keʻokeʻo e hoʻopihapiha ai, e like me ka mahi-mahi, ʻapiki ʻulaʻula, a i ʻole cod

Nā Pono no ka slaw:

8 ʻulaʻula a keʻokeʻo paha, ʻoki liʻiliʻi (ma kahi o 1 kīʻaha)

1/2 poʻo kāpeti ʻulaʻula, ʻoki ʻia a ʻokiʻoki ʻia i ka ʻāpana liʻiliʻi (e pili ana i 3 mau kīʻaha)

3/4 kīʻaha kō

3/4 kīʻaha ʻelima cider winika

Nā Pono no ka meaʻai:

1/2 kīʻaha (4 auneke) nonfat papu Greek yogurt

2 punetēpē tequila maikaʻi (hiki iā ʻoe ke hoʻololi i ka wai lime hou inā makemake ʻoe)

1 punetēpē lime zest me 1 punetune wai lime hou

ʻO 1 mau teaspoon ka mea ʻoki liʻiliʻi

Nā Pono no ka Tacos:

12 6-inihi tortilla kulina

2 lime, ʻokiʻoki i loko o nā pā

Nā kuhikuhi:

1. E hana i ka slaw pickled, whisk ke kō a me ka ʻāpala cider i loko o kahi pola waena. E hoʻomoʻi i nā radish a me ke kāpena, e uhi paʻa me ka wahī wahī a hoʻomaʻalili no 3 mau hola a ʻoi aku ka maikaʻi o ka pō.

2. To mar marce fish, whisk lime juice, olive oil, cilantro, cumin, cayenne, a me ka paʻakai i loko o kahi pola waena. E hoʻohui i nā ʻāpana iʻa a hoʻololi i ke kapa. Uhi pola me ka wahī wahī a hoʻomaʻalili no 1 hola a i ʻole 3 mau hola.

3. No ka ʻuala, e hui pū i ka yogurt, tequila, lime zest a me ka wai, a me ka cilantro i loko o kahi kīʻaha liʻiliʻi. E uhi ʻia me ka ʻili plastik a waiho i loko o ka friji a hiki i ka lawelawe ʻana.

4. E puhi i ka lanahu a i ʻole ka ʻaila kinoea i ka wela nui ma muli o nā ʻōlelo kuhikuhi a ka mea hana, a i ʻole e wela i ka ipu hao i hoʻolei ʻia i ka wela nui. E hoʻohana i nā kāwele pepa a me nā ʻōpiʻi e hoʻomaloʻo i nā ʻuala o ka grill me ke koena ʻaila canola. Wehe i ka iʻa mai ka marinade a me ka grill me ka huli ʻole a kūpaʻa a opaque ma loko, 4 a 5 mau minuke. Hoʻololi iʻa i kahi pā a haki iā ia i nā ʻāpana nahu.

5. Hoʻopili nā tortilla a wahī i nā kāwele pepa pulu. E kau ma luna o ka pā a me ka microwave i loko o 10 mau kekona (ma kahi o 30 kekona ka nui), e nānā ana ma waena o nā manawa e ʻike ai inā hoʻomehana ʻia a palu.

6. No ka lawelawe ʻana, e puʻunaue i ka iʻa i waena o nā tortillas. ʻO luna me kekahi kāpī pickled a me ka slaw radish a lawelawe me ka meaʻai tequila a me ka lime lime hou.

Mea ʻai i hoʻololi ʻia mai Nani Nani na Candice Kumai, Rodale Books, 2012

ʻAoʻao kiʻi: Quentin Bacon

ʻO Zesty Rub

Candice Kumai

No ka hoʻonani ʻana i kahi ʻaʻahu ʻawaʻawa, e hoʻāʻo e hamo iā ia me ka hui ʻana o ka citrus zest a me nā mea kanu ma mua o ka hoʻomoʻa ʻana i ka pepa pepa. Kī ʻia kēia hamo "mākū" ʻono me ka ʻono a hoʻohiki ʻia e hoʻohiwahiwa i ka poʻe iʻa iʻa kānalua loa.

Halibut en Papillote

Lawelawe: 4

Nā Pono:

1 ʻāpana lime zest

1 ʻāpana zani ʻalani

1 ʻāpana paprika puhi

1 hapa oregano maloʻo

2 teaspoon wai ʻalani

ʻO ka paʻakai kai

4 (4-auneke) i nā faila ʻāwīwī

1 hua manu, māmā kuʻi ʻia, no ka holoi hua

Nā kuhikuhi:

1. E puhi mua i ka umu i 450 degere. E peʻe i ʻehā ʻāpana pepa 10 iniha i ka hapalua. E ʻoki i kēlā me kēia ʻili pepa i hapalua puʻuwai, e mālama mau i ka ʻaoʻao i pelu ʻia, a i ka wā e wehe ʻia ai, lilo ia i puʻuwai piha.

2. I loko o kahi kīʻaha liʻiliʻi, hoʻohui i nā mea mua 6 e hana i ka pulu pulu.

3. Ma kekahi ʻaoʻao o ka pepa i like me ka naʻau, kau i ka hoʻopiha a ma luna me 1/4 o ka hui ʻana o ka ʻōpala wai.

4. E palaki i kekahi lihi o ka pā me ka holoi hua. Pelu i ka hakahaka o ka pā i luna o ka iʻa. E hoʻomaka ana ma ka piko o ka puʻuwai e hoʻomaka e hana i nā pelu ma ka lihi, e palaki i ka pepa me ka holoi hua manu i kēlā me kēia manawa e pelu ʻia e hana i kahi ʻeke me nā iʻa i hoʻopaʻa ʻia. Pono kēlā me kēia ʻāpana i ka mua.

5. E hoʻonoho i nā pūʻulu halibut ma ka pepa bakena a hoʻomoʻa no 8 mau minuke.

6. Wehe mai ka umu. E hoʻohana ana i nā ʻoki ʻoʻoi, ʻokiʻoki i kahi wehe i ka piko o kēlā me kēia ʻeke, e akahele loa ʻaʻole e puhi iā ʻoe iho i ka mahu. E pelu i nā ʻaoʻao i ʻoki ʻia i hope e hōʻike i ka iʻa. E lawelawe a hauʻoli!

Mea ʻai i hoʻololi ʻia mai Hoʻomaʻa iā ʻoe iho na Candice Kumai, Rodale Books, 2012

ʻAoʻao kiʻi: ʻO Candice Kumai

Nā Mea kanu Hou

Candice Kumai

ʻO nā mea kanu hou e like me ka basil, oregano, thyme, a me ka tarragon, ʻaʻole wale nō e hoʻohui i kahi lāʻau momona o ka ʻono i kāu iʻa, piha pū lākou me nā antioxidant olakino a me nā huaora. ʻO kēia pesto māmā, i hana ʻia me nā ʻalemona a me ka basil (ʻaʻohe momona momona a me nā hua pine), e hui pū me nā mea iʻa no ka ʻono ʻono me ka momona ʻole.

ʻO Skinesto Almond Pesto

Hana: 1 i 1 1/2 kīʻaha pesto

Nā Pono:

3 mau kīʻaha basil hou, hemo i nā koʻokoʻo

1/2 kīʻaha almonds maka holoʻokoʻa

1 keleka kala, ʻokiʻoki ʻia

3/4 teaspoon paʻakai kai

1/2 kīʻaha ʻaila ʻoliva puʻupaʻa

2 punetēpu o ka wai lemonona hou

Nā kuhikuhi:

1. E kau i ka basil, nā ʻalemona, ke kāleka, a me ka paʻakai kai i loko o ka mīkini meaʻai a me ka pulse e hui pū.

2. I ka manawa e liʻiliʻi ai nā meaʻai, e hoʻohui mālie i ka ʻaila ʻoliva, ka hana ʻana a hiki i ka ʻoki ʻia ʻana o ka hui ʻana akā mau ke ʻano, ma kahi o 1 mau minuke. Pulse i ka wai lemon.

3. E kūʻai i loko o kahi pahu hoʻopaʻa i hoʻopaʻa ʻia a i ʻole ka pahu a hiki i 1 pule.

ʻO Pasta Pantry Pasta me Tuna a me Skinny Almond Pesto

Lawelawe: 2

Nā Pono:

1/2 pahu (8 auneke) linguine, kuke a hoʻomaʻalili ʻia

Hiki iā 1 ke albacore tuna i ka aila ʻoliva, ninini ʻia

2 punetēpō ʻaila ʻoliva puʻupaʻa

1/2 kīʻaha Skinny Almond Pesto

1 kīʻaha arugula hihiu 1/2 kīʻaha basil wai Lemona a me ka paʻakai kai

Nā kuhikuhi:

1. I loko o kahi pola nui, kīloi i kuke a hoʻomaʻalili ʻia ka linguine me ka pesto a me ka aila ʻoliva, a laila hoʻolei i ka tuna kēne, wāwahi i ka tuna me kahi puna.

2. E kīloi pono i nā mea pono āpau i ka pale. ʻO ka wā me ka paʻakai kai a me ka wai lemon a me ka zest e ʻono ai.

3. ʻO luna me ka arugula hihiu. E hoʻopaʻa i ka pāpaʻi ma ka hoʻohana ʻana i nā ʻūpi a me ka wili ʻana i ka pasta e hana i ke kiʻekiʻe ma ka pā.

4. Hoʻopau i nā pā me kekahi mau kaula arugula hou, basil hou, a me ka zest lemon.

ʻAoʻao kiʻi: ʻO Candice Kumai

"ʻAlima" Sauce

Candice Kumai

ʻO kaʻu mea liʻiliʻi i loko o kēia kīʻaha "cream" slimmed? Hoʻohana wau i ka waiū evaporated ma kahi o ka momona momona e kāloli i nā calorie me ka mālama ʻana i ka ʻono decadent.

ʻO Salmon Pan-Seared i loko o ka Sauce Balsamic Creamy

Lawelawe: 4

Nā Pono:

3 punetēpō pata, māhele ʻia

2 mau ʻalā, ʻoki liʻiliʻi, ʻoi aku ka maikaʻi ma kahi mandolena

2 mau ʻāpiki kālika, wāwahi ʻia

1/4 kīʻaha hoʻemi-sodium soka soy

1/3 kīʻaha balsamic vinega

1 hiki (12 auneke) ka waiū hoʻohaʻahaʻa momona momona

1 (16-auneke) pūʻolo linguine (hana pū ka pasta gluten-free!)

1 paona salmon fillet, mahele ʻia i 4 mau lawelawe

ʻO ka paʻakai kai e ʻono

2 mau kīʻaha arugula

1/2 kīʻaha hazelnut i ʻoki ʻia (ke koho)

Nā kuhikuhi:

1. I loko o kahi kōpana waena ma kahi wela wela, e hoʻonui i 1 mau punetune puna a me nā ʻalā. Pākuʻi ʻia i kaoti i kahi mau minuke 5. Hoʻohui i kālika a hoʻomau i ka kuke a hiki i ka momona, ma kahi o 2 a 3 mau minuke.

2. E hoʻomoʻi i ka soy soga a me ka vīnega balsamic e pā a palu i kahi wela waena no kekahi mau minuke. E hoʻopau i ka wela. Hoʻohui i 1 punetēpō o ka waiūpaʻa a hoʻoulu a hiki i ka emulsified piha. Ke hoʻohana nei i kahi kānana maikaʻi, kānana kānana, hoʻolei i nā ʻalā a me kālika. E hoʻokaʻawale e hoʻomaha.

3. I loko o kahi ipu liʻiliʻi ma kahi wela wela, e hoʻohui i ka waiū evaporated a hoʻemi iā ia i ka hapalua. Wehe i ka wela. E hōʻoluʻolu iki.

4. ʻOiai e emi ana ka waiū i hoʻoheheʻe ʻia, e kuke i ka linguine e like me ke kuhikuhi ʻana ma ka pūʻolo. E kānana, hoʻopā me ka wai anuanu, a waiho ʻia.

5. I loko o ka pā palai medium a i ʻole ka ipu hao hao ma luna o ka wela mehana, e hoʻohui i ka punetune o ka bata a me ka salemona. Kuke i ka salmon i ka ipu wela no 2 a 3 mau minuke a hoʻokomo i loko o ka umu 350 kekelē e hoʻopau no 5 a 6 mau minuke, a i ʻole 7 a 8 mau minuke no ka hana maikaʻi.

6. No ka hoʻopau ʻana i ka ʻuala, e hoʻohui i ka waiū i hoʻemi ʻia me ka hui balsamic/soy sauce. Whisk e hui, a me ke kau me ka paʻakai kai.

7. I ka pā, e hoʻolei māmā i ka linguine i ka meaʻai balsamic. E hoʻolei māmā i ka arugula. ʻO luna me nā hazelnut i haki ʻia, inā e hoʻohana ana, a ʻo ka hopena, ua salmon ke kai i ka mākaukau.

ʻAoʻao kiʻi: ʻO Candice Kumai

Nānā no