A really delicious black fish sandwich
For a long time, seafood of typical fish sandwiches are treated.
The failurefish sandwich In America is a strongly transformed mysterious seafood slab, breaded and fried fries, bathed in a tartar-resembling sauce and stuffed with oversized scintilment roller. You end up losing everywhere between 600 and 800 calories and the best part of the sodium allocation of the day for something that is supposed to be healthy. Our fish sandwich replaces patties processed with fresh tilapia fillets, frying with blackening and tartar sauce withCreamy lawyer and crunchy cabbage. You will not miss the alternative of the mysterious meat that you used, because this blackened fish sandwich is a punch.
Nutrition:460 calories, 14 g of grease (2.5 g saturated), 620 mg of sodium
Serve 4
You will need
1 cup of plainGreek style yogurt
1 TSP Sriracha
Juice of a lime
1 tablespoon canola oil
4 Tilapia or catfish fillets (6 oz each)
1 spoon seasoning soup in blackening
4 small spales of whole wheat sesame seeds
1 lawyer, pitted, peeled and sliced
2 cups shredded red cabbage
Onions with vinegar
How to do it
- Combine yoghurt, Sriracha and lime juice. Put aside.
- Heat the oil in a bigcast iron on high heat. Rub the fish fillets on both sides with a lot of flash seasoning.
- When the oil of the pan is smoking, add the fish and cooking, not disturbed, for 3 minutes to a dark crust.
- Return the nets and cook for 2 to 3 minutes, until the fish flock with a slight pressure of your finger.
- While the fish cooked, to grill the rolls (cut side) under the grill. Divide the lawyer and cabbage among the rolls. Top with hot fish, yoghurt sauce and onions.
Eat
The blackening is one of our favorite cooking techniques, not just because it's incredibly delicious, but also because the friction of aggressive spices adds a powerful layer of antioxidants to what it blocks. Follow these three simple steps for fish, chicken or pork, and you can enjoy this cooking technique on a wide variety of protein.
- Step 1: Put each piece of fish or meat on both sides with about 3/4 c.
- Step 2: Cook, not disturbed, in a very hot cast iron stove covered with canola oil until a dark crust develops.
- Step 3: Go back and repeat, until cooked to the end.
