Baha hove tacos dzinofanirwa kunge dzine zvishoma zviduku zvinoshandiswa: zvisingabatanidzi zvakabikwa zvinonaka, hove yakasviba, uye crisp kabichi. Izvi zvakaderera koriori baha fish taco recipe ine zvose, uye hapana chakanaka.
Zvimwe zvigadziriswa zvakadai sekushandisa lowfat yogurt mumuchu, uye kushandisa mafuta mashoma okutsva zvakanyanya kuderedza pasi pamakori. Kana iwe uine nguva, uye uchida chaizvo kuita hove idzi tacos chimwe chinhu chakakosha, ita rako pachako chibage chekudya kuti uvashumire. Pair tacos nedzimwe nyama yakabikwa yakagadzirwa, uye pineapple granita uye iwe une iwe uye unofadza uye unofadza kudya.
Zvamunoda
- For the Cabbage:
- 1 pura / 8 ounces kabichi (tsvuku kana bhuru, shredded)
- 1/3 mukombe yogurt (mafuta akaderera)
- 3 tablespoons mayonnaise (mafuta akaderera)
- 1 tablespoon chena vhiniga
- 1/8 teaspoon munyu
- For the Fish:
- 2 maspuniji maorivhi
- 1 pound cod (kana halibut, bvisa mu 2 inch strips)
- 1/4 teaspoon munyu
- 1/4 teaspoon mutsvuku
- 1/3 mukombe wose hupfu hwechinangwa
- 1/2 teaspoon cumin
- 1/8 teaspoon tsvuku tsvuku (pasi)
- Kune Tacos:
- 12 gorosi tortillas (6-inches)
- 1 cup salsa (tomato kana mango)
- Kuchengetedza: cilantro yakagurwa
Nzira Yokuita Izvo
1. Iyi mapeji inobatanidza chiziviso chekbage uye muto muimwe chikamu chezviyo zvehove dzinonzi tacos. Saka, kuti uite kabichi / sauce kusanganiswa, isa shredded kabichi mune ndiro huru. Mune chipfeko chiduku chiduku, whisk pamwe chete yega yogurt, lowfat mayonniase, white vhiniga nemunyu. Whisk zvakanaka kusvikira musanganiswa wakanyatsobatanidzwa. Zvadaro, dururira muto mucheka, uye shandisa hoko kuti ukandire pamwe chete iyo kabichi nemuchu.
Isa mukana wekakichi mufriji kusvikira wagadzirira kushumira tacos.
2. Zvadaro, gadzirira hove. Fukisa cod kana halibut zvidimbu zvakafanana nemunyu uye pasi pepuru tsvuku. Zvadaro, mune imwe huru, isina tsvina, shandisa foloko kana whisk whisk kuti uunganidze pamwe chete hupfu hwechinangwa, pasi pekumini, uye pasi pepuru tsvuku yekugadzira.
3. Gadzira mafuta emuorivhi muhombe huru yepamusoro-kati-yakanyanya kupisa. Zvadaro, imwe panguva imwe, inodzinga zvimedu zvehove muupfu hwakasanganiswa, yakavhara mativi ose ehove pamwe chete neupfu hwakasanganiswa.
4. Isa nzvimbo dzakaputika dzehove mu skillet nemafuta anopisa. Mafuta anofanira kuumba zviduku zviduku zvakakomberedza hove sezvaunenge uchiisa muhari. Iyi ndiyo nzira iwe uchaziva kuti mafuta anopisa zvakakwana. Kana mafuta ari kuputika zvakanyanya paunenge uisa hove iri mupani, mafuta acho anonyanya kupisa uye iwe unofanirwa kupisa kupisa zvishoma. Ika hove iyo inenge 2-3 maminitsi kumativi. Ihove inoitwa apo inoputika nyore nyore neforogo. Iva neka 6-7 zvidimbu zvehove panguva imwe zvichienderana nehukuru hwe skillet yako. Iwe hausi kuda kukurira pani yakawandisa kana iwe unopedzisira uine hove dzinofara.
5. Sezvo mapepa ehove apedzisa kubika, uise pamucheka wecheka wakaiswa pamusoro pebibi uye uzviise muvheni inotonhora (inenge makiromita 170) apo uchibika zvakasara zvehove. Izvi zvichaita kuti hove idzi dzidziye uye dzisvike.
6. Kugadzirira tacos, kushambidza maruva nekuaisa mudiki skillet kunopisa pamusoro pemhepo yakadzika, uye kunopisa kwemaminitsi mashomanana kune rumwe rutivi kusvikira ruvara. Zvadaro gadzai tortilla imwe nemhando mbiri dzehove, kumusoro ne spoonfull yekakanyi kusanganiswa, uye gadzirai cilantro yakakoswa, uye salsa yaunosarudza.
Tinosarudza kushandisa pico de gallo iri nyore, kana kuti mango salsa inotapira kumusoro pamusoro pe tacos.
Per Serving (maviri tacos) Makorikiti 258, Mafuta 7gm, Carbs 32gm, Pro 16gm
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 348 |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 47 mg |
| Sodium | 490 mg |
| Carbohydrates | 40 g |
| Dietary Fiber | 6 g |
| Protein | 22 g |