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Filetes de Tilapia Empapelados en Salsa Verde
Prep10min
Total45min
Ingredientes9
Porciones4
Ingredientes
4lb de filetes de pescado Tilapia (4 filetes)
1cebolla mediana, en rebanadas
1taza de salsa de tomatillo verde
1/2taza de pimientos rojos asados de frasco, colados y en tiras
8aceitunas verdes, sin hueso, rebanadas
4cucharadas de aceite de oliva
2tazas de nopales de un frasco de 15 onzas, escurridos y pasados por agua
Pimienta negra molida, si lo desea
4cucharadas 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
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
% Valor Diario*:
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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