Baha fish tacos ya kamata a sami wasu matakan mahimmanci: kifi mai laushi mai laushi, mai tsami mai tsami, da kyan zuma. Wannan ƙananan calorie baha kifaye taco girke-girke yana da shi duka, kuma babu wani daga cikin dandano.
Wasu 'yan gyare-gyare irin su yin amfani da yogurt mai zafi a cikin miya, da kuma amfani da kawai man fetur don frying sosai cuts down a kan adadin kuzari. Idan kana da lokaci, kuma kana so ka sanya wannan kifi ya zama wani abu mai mahimmanci, yi wa kanka karamar karamar karamci don bauta musu. Kaba da tacos da wasu wake wake, da kuma bishiya mai dadi mai dadi kuma kana da kanka da ban sha'awa abinci.
Abin da Kayi Bukatar
- Ga Cabbage:
- 1 kunshin / 8 oganci kabeji (ja ko kore, shredded)
- 1/3 kofin yogurt (ƙananan mai)
- 3 tablespoons mayonnaise (low mai)
- 1 tablespoon farin vinegar
- 1/8 teaspoon gishiri
- Ga Kifi:
- 2 teaspoons man zaitun
- 1 launi cod (ko halibut, a yanka a cikin tube 2)
- 1/4 teaspoon gishiri
- 1/4 teaspoon barkono barkono
- 1/3 kofin duk abincin gari
- 1/2 teaspoon cumin
- 1/8 teaspoon ja barkono (ƙasa)
- Ga Tacos:
- 12 tortillas masara (6 inci)
- 1 kofin salsa (tumatir ko mango)
- Garnish: yankakken cilantro
Yadda za a yi shi
1. Wannan girke-girke ya hada da alamar kasuwanci da kabeji da kuma miya a cikin wani bangaren ga wadannan baha kifi tacos. Saboda haka, don sanya kabeji / miya hade, sanya shredded kabeji a babban kwano. A cikin ƙananan ƙananan tasa, tofa tare da yogurt, lowfat mayonniase, farin vinegar da gishiri. Tsuntsaye da kyau har sai an haxa cakuda. Sa'an nan ku zuba miya a kan kabeji, kuma ku yi amfani da cokali mai yatsa tare da miya.
Sanya cakuda kabeji a cikin firiji har sai da shirye ya bauta wa tacos.
2. Na gaba, shirya kifi. Yayyafa kwasfa ko kumbura guda a kowane lokaci tare da gishiri da barkono baƙar fata. Sa'an nan kuma, a cikin babban tasa, amfani da cokali mai yatsa ko fatar waya don haɗuwa tare da dukkanin gari, gari na cumin, da barkono jan kasa don gurasa.
3. Gasa man zaitun a cikin babban launi a kan matsakaici-zafi. Sa'an nan kuma, sau ɗaya a lokaci, dredge kifaye a cikin cakuda gari, rufe dukkan bangarori na kifin da cakuda gari.
4. Sanya kifin kifi a cikin skillet tare da man fetur mai zafi. Man ya kamata ya samar da ƙananan ƙwayoyin a cikin kifi kamar yadda ka sanya shi a cikin kwanon rufi. Wannan shi ne yadda za ku san cewa man fetur yana da zafi sosai. Idan man yana yaduwa sosai lokacin da ka sanya kifayen a cikin kwanon rufi, man ya yi zafi sosai kuma ya kamata ka juya zafi kadan. Koma kifi game da minti 2-3 na gefe. An yi kifaye a lokacin da yake saukewa da sauro. Koma game da kifaye 6-7 a lokaci guda dangane da girman wayarka. Ka kawai ba sa so ka shayar da kwanon rufi da yawa ko za ka gama da kifin kifi.
5. Kamar yadda kifaye ya gama dafa abinci, sanya su a kan ragar waya da aka sanya a kan takardar burodi da sanya su a cikin tanda mai zafi (kusan 170 digiri) yayin da kuke dafa sauran kifayen. Wannan zai ci gaba da kifi dumi da kullun.
6. Don shirya tacos, dumi tortillas ta ajiye su a cikin kananan skillet warmed a kan matsakaici zafi, kuma dumi don 'yan seconds a kowane gefen har sai da taushi. Sa'an nan kuma cika kowane tortilla tare da nau'i na kifi guda biyu, kai tare da cokali na cakuda kabeji, da kuma ado da yankakken cilantro, da salsa na zabi.
Mun fi son yin amfani da pico de gallo mai sauƙi, ko salsa mai dadi mango zuwa saman kashe tacos.
Ta Yin amfani da cacaries 258, Fat 7gm, Carbs 32gm, Pro 16gm
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 348 |
| Total Fat | 12 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 47 MG |
| Sodium | 490 MG |
| Carbohydrates | 40 g |
| Fiber na abinci | 6 g |
| Protein | 22 g |