Kohia enei momo pounamu reka i runga i te kaimohu kaimoana ranei, ka whakamahi ranei i te paraoa paraoa.
Mahihia te tuna i runga i te moenga o te puna o te puna, pea puree, pea pihi me te rīwai rīwai tunu ranei te raihi mo te kai reka me te marama raumati. Whakamahia te tuna sushi-tuna mo te tino pai.
Ka whakamahara ahau mo etahi meneti mo te rua meneti i tetahi taha, no reira kaore ano i kitea. Ka roa te tihi ki te hiahia koe, engari ki te tunuhia te tuna kia roa rawa, ka waiho hei tuna tuna.
He aha e hiahia ana koe
- 1/3 kapu winika whero whero
- 1 punetēpu paraihe parauri kakara
- 1 punetēpu honi
- 3 punetēpu hinu hinu oriwa hou
- Tapahia te otaota hei otaota
- 1 ki te 1 1/2 pauna pounamu hou
Pehea ki te Hanga
Whakakotahitia nga mea tuatahi e rima i roto i te oko, i te pouaka hipoki; wiri ki te uru pai. Makahia he putea kai; tāpiri atu ki te 4 punetēpu o te ranunga heihei. Wewete i te putea, ka waiho kia marinate mo te 20 meneti.
Kohia te paraoa ki te hinu oriwa me te wera. Tangohia te tuna i te wai whakapūkara, ka riringi i te wai whakapūkara i roto i te iti iti. Kawea mai te waiwhakau ki te whewhe katoa; tango i te wera me te wehe.
Kohia te tuna i runga i te wera nui mo te 2 ki te 3 meneti i tetahi taha, a tae noa ki te wa e hiahiatia ana.
Whakaaho ki te waiwhakau wera, ki te hiahiatia.
Ka taea ano e koe
Ko te Tuna Hukareka ki te Dijon Honey Mustard
Ko te Tuna kua tunuhia me te ranu ki te Lemon Caper
Ko te Huamata Tano-Style Tuna me te Tae Dijon
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 444 |
| Katoa te wai | 22 g |
| Te momona | 4 g |
| Ko te wai kore | 13 g |
| Cholesterol | 86 mg |
| Te konutai | 463 mg |
| Ngā harotihāhā | 6 g |
| Piri Kai | 0 g |
| Pūmua | 51 g |