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Filetes de Pescado Cubiertos con Nueces
Prep15min
Total0min
Ingredientes11
Porciones4
Ingredientes
1taza de nueces finamente picadas (no molidas)
1/4taza de migajas de pan seco
2cucharaditas de cáscara de limón rallada
1huevo grande
1cucharada de leche
1lb de filetes de bacalao, orange roughy, perca (Walleye pike) o de otro pescado de textura media, aproximadamente 1/2 pulgada de grosor
1/2cucharadita de sal
1/4cucharadita de pimienta
2cucharadas de aceite vegetal
Limón amarillo o dulce en gajos
Instrucciones
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1
En un plato poco profundo, mezcle las nueces, las migas de pan y la cáscara del limón. En un recipiente pequeño, bata el huevo y la leche con un tenedor o batidor de mano hasta que estén bien mezclados.
2
Corte el pescado en 4 porciones para servir. Espolvoree ambos lados del pescado con sal y pimienta. Cubra el pescado con la mezcla de huevo, luego cubra bien con la mezcla de nueces, presionando levemente sobre el pescado.
3
En una sartén antiadherente de 12 pulgadas, caliente el aceite a fuego moderado. Añada el pescado. Reduzca el fuego de moderado a lento. Cocine de 6 a 10 minutos, dándole vuelta cuidadosamente con las 2 espátulas para panqueques hasta que el pescado se pueda partir con un tenedor y esté dorado. Sirva con los gajos de limón.
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Se pican las nueces para añadir textura a este delicado pescado y además, porque no sueltan tanto aceite como las nueces molidas. Debido a que el pescado es delicado, conviene utilizar dos espátulas de pancakes para darle vuelta el pescado y evitar que se quiebre.
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Información Nutricional
Porción:
Calorías
350
Calorías derivadas de la grasa
235
Grasa total
26g
Grasa saturada
3g
Colesterol
105mg
Sodio
450mg
Carbohidratos totales
10g
Fibra dietética
2g
Proteína
21g
% Valor Diario*:
Hierro
8%
8%
Intercambios:
3 Carne extra magra; 3 Grasa;
*Valores diarios basados en una dieta de 2,000 calorías.
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