Pehea e hoʻomākaukau ai i kahi kīʻaha "Hake i ka umu"
Peel i ka hake, ʻokiʻoki i ʻāpana, a wehe i ka iwi waena. E hohola ma luna o ka pepa bakena a iʻole ka paila palaoa, i kāhi muaʻia me kaʻailaʻoliva. Hoʻohui i ka mayonnaise a me ka ʻaila ʻawaʻawa a kāpī i ka iʻa me ia. E hoʻomoʻa i ka umu, e hoʻohuli i kekahi manawa e hana i kahi ʻōpala.
Nā mea hoʻohui o ka meaʻaiHoʻomoʻa ʻia ʻo Hake i ka umu»:
- Hake - 2000 gr.
- Mayonnaise - 30 gr.
- Pāʻawa momona - 30g.
- ʻO kaʻaila Olive - 20 gr.
ʻO ka waiwai kūpono o ka pā "Hake baked in the oven" (per 100 nā huna):
Kāleka: 102 kcal
Nā Squirrels: 16 gr.
Uha: 4.2 gr.
Kalepona 0.1 gr.
Ka helu o nā lawelawe: 1Nā mea hana a me nā calorie o ka papa hana ”Hake i hoʻomoʻa ʻia i ka umu»
| Product | E ana | Kaona, gr | Keʻokeʻo, gr | Momona, g | kihi, gr | Kal, kcal |
| hake hou | 2000 Art | 2000 | 332 | 44 | 0 | 1720 |
| pākaukau waiu mayonnaise | 30 G | 30 | 0.72 | 20.1 | 1.17 | 188.1 |
| kaʻaila kawa 10% (haʻahaʻa-momona) | 30 G | 30 | 0.9 | 3 | 0.87 | 34.5 |
| oliva aila | 20 Art | 20 | 0 | 19.96 | 0 | 179.6 |
| Ka huina | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| Hana 1 | 2080 | 333.6 | 87.1 | 2 | 2122.2 | |
| 100 nā huna | 100 | 16 | 4.2 | 0.1 | 102 |