Baha fish tacos kwesiri inwe isi ihe ndi ozo: azu ndi ocha nke e ghere eghe, ihe ozo choro, na ogwu. Nke a dị ala calorie dịka azụ na-eme ka ọ bụrụ ihe niile, ọ dịghịkwa ụtọ ọ bụla.
Ndozi ole na ole dị ka iji yogọt na-adaba na ihendori, na iji obere mmanụ maka frying na-egbutu calorie. Ọ bụrụ na ị nwere oge, ma na-achọ ịme ka azụ ndị a bụrụ ihe dị iche iche, mee ka gị onwe gị na-ere nri ọka na-arụ n'ụlọ ha. Jikọọ tacos na ụfọdụ agwa bekee a na-esi nri, na mmanụ aṅụ na- atọ ụtọ ma nwee onwe gị ma dị mma. nri.
Ihe Ị Ga-achọ
- Maka Kabeeji:
- 1 ngwugwu / 8 ounces kabeeji (acha ọbara ọbara ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ, shredded)
- 1/3 iko yogọt (abụba dị ala)
- 3 ụyọkọ nke Mayonezi (obere abụba)
- 1 tablespoon ọcha mmanya
- 1/8 teaspoon nnu
- Maka Azụ:
- 2 teaspoons olive mmanụ
- 1 paụnd cod (ma ọ bụ bekee, bee n'ime ibeji anụ ọhịa 2)
- 1/4 teaspoon nnu
- 1/4 teaspoon ose oji
- 1/3 iko ihe niile e ji esi nri
- 1/2 teaspoon cumin
- 1/8 teaspoon ose uhie (ala)
- Maka Tacos:
- 12 tortilla ọka (6-inches)
- 1 cup salsa (tomato ma ọ bụ mango)
- Garnish: chopped cilantro
Otu esi eme ya
1. Ntụziaka a na-ejikọta akaramaahịa ahịa na ihendori n'ime otu akụrụngwa maka ndị a na-azụ fish tacos. Ya mere, iji mee ka kabeeji / ihe mgbochi, tinye shredded kabeeji na nnukwu nnukwu efere. Na obere obere efere, gbanye ọnụ na yogọt, lowfat mayonniase, mmanya ọcha na nnu. Mee nke ọma ruo mgbe agwakọtara ngwakọta. Mgbe ahụ, wụsa ihendori ahụ n'elu kabeeji, ma jiri mkpịsị ndụ mejupụta kabeeji na ihendori.
Ebe ahụ kabeeji ngwakọta na ngwa nju oyi ruo mgbe njikere ijere tacos.
2. Na-esote, dozie azụ. Ghichaa ahihia ma obu akwukwo nri na nnu na akwukwo oji. Mgbe ahụ, na nnukwu efere na-adịghị emighị emi, jiri nkedo ma ọ bụ waya whisk jikọta ọnụ ntụ ọka ahụ dum, ọka cumin ala, na ose uhie uhie maka nri.
3. Kpoo mmanụ oliv na nnukwu skillet n'elu ọkara-nnukwu okpomọkụ. Ekem, kiet ke otu, ẹduọkde mme n̄kann̄kụk ke n̄kpasịp emi ẹdude ke mbubreyo, ke ofụri n̄kan̄ ke iyak emi ẹdude ke mbubreyo.
4. Debe azụ dị na skillet na mmanụ ọkụ ahụ. Mmanụ kwesịrị ịmepụta obere ntan na azụ dị ka ị na-etinye ya na pan. Nke a bụ otú ị ga-esi mara na mmanụ ahụ dị ọkụ. Ọ bụrụ na mmanụ ahụ na-enwusi ike mgbe ị na-etinye azụ ahụ na pan, mmanụ ahụ dị oke ọkụ ma na ị ga-agbanye okpomọkụ ahụ ntakịrị. Gie azụ a ihe dị ka minit 2-3 kwa n'akụkụ. A na-eme iyak ahụ mgbe ọ na-ejide ndụdụ ya ngwa ngwa. Kụzie azụ azụ 6-7 n'otu oge dabere na ụda skillet gị. Naanị ị ga - achọ ka nnukwu iko jubiga ókè ma ọ bụ na ị ga - ejide azụ azụ.
5. Ka azụ ndị a mechara kpochaa nri, tinye ha na teepu eriri na-etinye ya na mpempe akwụkwọ ma tinye ha n'ime ọkụ ọkụ (ihe dị ka 170 degrees) ka ị na-esi nri azụ. Nke a ga-eme ka azụ ahụ sie ike.
6. Iji dozie tacos, kpoo tortilla site na itinye ha na obere skillet na-ekpo ọkụ na-ekpo ọkụ ọkụ, na-ekpo ọkụ maka sekọnd ole na ole na n'akụkụ ọ bụla ruo mgbe juu. Mgbe ahụ, jupụta na tortilla nke ọ bụla na azụ di na nwunye, n'elu na spoonfull nke kabeeji ngwakọta, na-akwadebe na chopped cilantro, na salsa nke ị họọrọ.
Anyị na-ahọrọ iji pico de gallo dị mfe, ma ọ bụ salsa mango ụtọ n'elu n'elu tacos.
Site na-eje ozi (tacos) Calories 258, Fat 7gm, Carbs 32gm, Pro 16gm
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 348 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 47 mg |
| Sodium | 490 mg |
| Carbohydrates | 40 g |
| Fri nri | 6 g |
| Protein | 22 g |