Ingredientes
-
4
lb de filetes de pescado Tilapia (4 filetes)
-
1
cebolla mediana, en rebanadas
-
1
taza de salsa de tomatillo verde
-
1/2
taza de pimientos rojos asados de frasco, colados y en tiras
-
8
aceitunas verdes, sin hueso, rebanadas
-
4
cucharadas de aceite de oliva
-
2
tazas de nopales de un frasco de 15 onzas, escurridos y pasados por agua
-
Pimienta negra molida, si lo desea
-
4
cucharadas de cilantro, finamente picado
Instrucciones
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-
1
Precalienta el horno a 350°F. Corta 4 pedazos de papel aluminio de 18 x 18 pulgadas.
-
2
Coloca un filete en el centro de cada papel. Pon encima en igual cantidad la cebolla, salsa, pimiento, aceitunas, aceite de olivo, nopales y la pimienta. Dobla las orillas dos veces dejando una pequeña sección abierta para que salga un poco el vapor al hornear.
-
3
Hornea de 30 a 35 minutos o hasta que el pescado se deshaga o sea facil cortar con un tenedor. Agrega el cilantro y sirve.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 250
- Calorías derivadas de la grasa
- 70
- Grasa total
- 8g
- 13%
- Grasa saturada
- 1 1/2g
- 7%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 30%
- Sodio
- 480mg
- 20%
- Potasio
- 830mg
- 24%
- Carbohidratos totales
- 10g
- 3%
- Fibra dietética
- 3g
- 14%
- Azúcares
- 4g
- Proteína
- 34g
- Vitamina A
- 35%
- 35%
- Vitamina C
- 60%
- 60%
- Calcio
- 15%
- 15%
- Hierro
- 8%
- 8%
Intercambios:
0 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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- 2008 © and ®/™ of General Mills
© 2020 ®/TM General Mills Reservados todos los derechos
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