Tacos e entsoeng ka majoe a nang le lijo tse nang le lisebelisoa tsa sesepa sa Spicy

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 288

Letlalo - 12g

Carbs - 26g

Protheine - 19g

Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso 4 (2 tacos e 'ngoe le e' ngoe)

Na u na le li-tacos tsa tlhapi feela ha u tsoa lijong? Ha ho na lebaka la ho fetisetsa lijo tsena tse ntle le tse nang le gluten lapeng. Catfish e pheha ka potlako, e phahame ka mercury ebile e na le liprotheine tse phahameng. Grill, ka holimo ka lilapa tse ncha le tse teteaneng, 'me u kene ka har'a li-tortilla tsa poone tse nyenyane. Khetha khefu ho tsoa United States bakeng sa khetho e tsitsitseng ka ho fetisisa.

Lijo

• 2 tablespoons mayonnaise
• 1 tablespoon Greek yogurt
• Lipopo tse 2 tsa Sriracha
• 1 lime, juiced
• Likopi tse 2 tse khabisitsoeng ka khalase (hoo e ka bang ½ hlooho e nyenyane)
• 8 tortilla ea poone
• 1 pound fresh catfish
• 1 tablespoon ea canola kapa oli ea avocado
• 1 teaspoon letsoai
• 1/2 pepere ea pepere

Litokisetso

1. Ka sekotlolo se seholo, whisk mayo, yogurt ea Greece, Sriracha, le lero la ½ la lime.
2. Kenya k'habeche ebe u lahlela hantle ho apara ho apara; beha ka thōko kapa u behe sehatsetsing.
3. Koahela li-tortilla tsa poone ka li-aluminium sefate le sebaka se chesang (300F).
4. Setho sa grill, skillet, kapa grill ho ea bohareng bo phahameng.
5. Litlhapi tse nang le oli e nang le oli ea canola, lero la li-½ lime, le nako ka letsoai le pepere.
6. Beha tlhapi holim'a grill mme u phehele metsotso e 5 ho isa ho e 7 ka lehlakoreng le leng, ho fihlela o pheha ka ho feletseng.

1. Fetisetsa litlhapi tse phehiloeng ka poleiti 'me u lumelle ho pholile metsotso e 5 ho isa ho e 10.
2. Sebeletsa litlhapi tse halikiloeng ka har'a li-tortilla tsa poone tse futhumetseng tse nang le serame.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Litlhapi tsohle tse tšoeu li tla sebetsa bakeng sa risepe ena. Khetha mofuta ofe kapa ofe oa litlhapi o shebahalang hantle ka ho fetisisa letsatsing leo.

Boloka nako ka ho sebelisa k'habeche e tala e boletsoeng esale pele kapa mokokotlo oa coleslaw le hop le karoti e grated.

U ka fetola habonolo tsela eo u apara ka eona haeba e monate. Sriracha sauce ha e eo uena. E-ba le sebaka sa Sriracha se nang le ketchup kapa salsa e lekanang.

Litlhahiso tsa ho pheha le ho sebeletsa

Ho ka ba thata ho tšoasa litlhapi tse tala, haholo-holo haeba grill e sa hloekisoe hantle. Ak'u nahane ka ho sebelisa tšepe e entsoeng ka tšepe e ka kenngoa ka ho toba ka mokokotlo oa ntlo haeba ho hlokahala. Haeba tlhapi e oela ka thōko, eseng ho tšoenyeha-e ntse e latsoa hantle feela.