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Paquetes de pescado al horno con vegetales
Prep20min
Total45min
Ingredientes11
Porciones4
Ingredientes
1lb de filetes de róbalo u otro pescado, cortados en cuatro piezas
1cucharada de aceite de oliva
1cucharadita de hojas de mejorana secas o 2 cucharaditas de hojas de mejorana frescas, picadas
1cucharadita de hojas de orégano secas o 2 cucharaditas de hojas de orégano frescas, picadas
1/4cucharadita de sal
1/8a 1/4 cucharadita de pimienta, si lo deseas
1cebolla pequeña, cortada en rebanadas delgadas
1pimiento verde, rojo o amarillo, cortado en rebanadas delgadas
1jitomate (tomate ), cortado en rebanadas delgadas
1calabacita (zucchini) mediana, cortado en rebanadas delgadas
1/3taza de aceitunas verdes rellenas con pimiento
Instrucciones
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1
Precalienta el horno a 400°F. Corta 4 ruedas de 12 pulgadas de papel encerado (parchment paper) especial para horno. Pon el pescado en la mitad de cada trozo de papel. Vierte encima el aceite, la mejorana, el orégano, la sal y la pimienta. Cúbrelos con cebolla, pimiento, tomate, calabacín (calabacita) y las aceitunas. Dobla el papel sobre cada pescado y los vegetales. Desde que empiece hasta el fin, dobla el papel 2 ó 3 veces, para dejarlo apretado y sellado.
2
Pon los paquetes en una lámina de hacer galletas, sin grasa. Hornéalos de 20 a 25 minutos, o hasta que los vegetales estén ligeramente crujientes.
3
Para servir, corta una X grande encima de cada paquete. Cuidadosamente, desdóblalos, para permitir que el vapor escape.
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Información Nutricional
Porción:
Calorías
210
Calorías derivadas de la grasa
90
Grasa total
10g
15%
Grasa saturada
2g
10%
Grasas trans
0g
Colesterol
55mg
19%
Sodio
410mg
17%
Potasio
650mg
19%
Carbohidratos totales
6g
2%
Fibra dietética
2g
8%
Azúcares
3g
Proteína
23g
% Valor Diario*:
Vitamina A
10%
10%
Vitamina C
30%
30%
Calcio
6%
6%
Hierro
10%
10%
Intercambios:
0 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 3 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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