Ingredientes
-
2 2/3
tazas de pasta rotini arco iris (rainbow rotini pasta), sin cocer (8 oz)
-
4
filetes de mero (halibut), de 1/2 a 3/4 de pulgada de grueso (4 oz cada uno), sin piel
-
1
cucharadita de sal sazonada
-
1/2
cucharadita de pimienta negra, molida
Instrucciones
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-
1
Cuece la pasta como se indica en el paquete. Escúrrela; tápala para mantenerla caliente.
-
2
Mientras tanto, espolvorea ambos lados del mero con sal y pimienta. Calienta una sartén con antiadherente de 10 pulgadas a fuego alto. De inmediato, coloca el pescado en la sartén; cocina 1 minuto o hasta que esté dorado.
-
3
Voltea el pescado; baja el fuego a medio. Añade un tercio de taza de agua; tapa y cocina de 5 a 8 minutos o hasta que el pescado forme hojuelas con facilidad al introducir un tenedor. Sirve el pescado sobre la pasta.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 310
- Calorías derivadas de la grasa
- 20
- Grasa total
- 2 1/2g
- 4%
- Grasa saturada
- 0g
- 0%
- Grasas trans
- 0g
- Colesterol
- 60mg
- 20%
- Sodio
- 660mg
- 27%
- Potasio
- 360mg
- 10%
- Carbohidratos totales
- 45g
- 15%
- Fibra dietética
- 3g
- 13%
- Azúcares
- 0g
- Proteína
- 29g
- Vitamina A
- 0%
- 0%
- Vitamina C
- 0%
- 0%
- Calcio
- 2%
- 2%
- Hierro
- 15%
- 15%
Intercambios:
3 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 3 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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