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Filetes de Atún al estilo Mediterráneo
Prep35min
Total35min
Ingredientes8
Porciones4
Ingredientes
1jitomate (tomate ) mediano, picado ( 3/4 taza)
1/4taza de queso feta (1 oz)
2cucharadas de aceitunas Kalamata o verdes, picadas
3cucharadas de hojas frescas de albahaca o oregano, picadas
1/4taza de aceite de olivo o vegetal
1/2cucharadita de sal de ajo
1/4de cucharadita de pimienta molida
4filetes de atun, cada uno 1 pulgada de ancho ( aproximadamente 2 lbs)
Instrucciones
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1
En un recipiente hondo mediano, con cuidado mezcla el jitomate (tomate), el queso, las aceitunas y 1 cucharada de la albahaca. Cubre y refrigera hasta la hora de servir.
2
Calienta el grill de gas o de carbón. En un platito, mezcla la albahaca restante, el aceite, la sal de ajo y la pimienta. Unta la mitad de la mezcla con una brocha a los filetes de atun, solo por un lado.
3
Coloca los filetes en el grill a fuego medio alto. Cocina sin cubrir 5 minutos. Con cuidado voltea los filetes; unta el resto de la mezcla y cocina de 10 a 15 minutos mas hasta que el pescado este duro y al insertar un tenedor se parta con facilidad. Sirve con la mezcla de jitomate (tomate).
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For a colorful presentation, use a mix of red and yellow tomatoes with the feta and olives.
Serve with a mixed-greens salad and warm pita bread.
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Información Nutricional
Porción:1 Porción
Calorías
470
Calorías derivadas de la grasa
240
Grasa total
27g
41%
Grasa saturada
6g
29%
Grasas trans
0g
Colesterol
90mg
31%
Sodio
330mg
14%
Potasio
660mg
19%
Carbohidratos totales
2g
1%
Fibra dietética
0g
0%
Azúcares
1g
Proteína
54g
% Valor Diario*:
Vitamina A
110%
110%
Vitamina C
4%
4%
Calcio
6%
6%
Hierro
15%
15%
Intercambios:
0 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 7 1/2 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
0
*Valores diarios basados en una dieta de 2,000 calorías.
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