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Pescado Empanizado con Almendras
Prep20min
Total30min
Ingredientes8
Porciones2
75% menos grasa saturada y 76% menos sodio que la receta original. El sabor del bacalao se combina a la perfección con el empanizado de hierbas y almendras.
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Ingredientes
8oz de filetes de bacalao frescos o congelados
2cucharadas de harina multiusos Gold Medal™
1clara de huevo
1cucharada de leche descremada
2cucharadas de migas de pan Progresso™
2cucharadas de almendras picadas finamente
1/2cucharadita de tomillo fresco
1cucharada de aceite de canola
Instrucciones
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1
Precalienta el horno a 450° F. Engrasa ligeramente una refractaria de 9 x 9 x 2 pulgadas con spray de cocina; reserva. Descongela el pescado, si está congelado. Lava el pescado y sécalo con papel toalla. Corta los filetes en 2 porciones, de ser necesario. Mide el grosor de los filetes.
2
Coloca la harina en un plato o recipiente pequeño. En otro plato, bate la calara de huevo y la leche. En un tercer plato, mezcla las migas de pan, almendras y tomillo. Cubre ambos lados de los filetes de pescado con la harina. Baña los filetes en la mezcla de huevo y cúbrelos con la mezcla de migas de pan.
3
Coloca el pescado en la refractaria. Esparce el aceite sobre los filetes. Hornea hasta que el pescado pueda quebrarse fácilmente con un tenedor (de 4 a 6 minutos por pulgada de grosor del pescado).
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Información Nutricional
Porción:4 Onzas
Calorías
250
Calorías derivadas de la grasa
100
Grasa total
11g
0%
Grasa saturada
1g
0%
Grasas trans
0g
Colesterol
50mg
0%
Sodio
140mg
0%
Carbohidratos totales
13g
0%
Fibra dietética
1g
0%
Azúcares
1g
Proteína
25g
% Valor Diario*:
Vitamina A
2%
2%
Vitamina C
2%
2%
Calcio
6%
6%
Hierro
8%
8%
Intercambios:
1 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; 1 1/2 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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75% menos grasa saturada y 76% menos sodio que la receta original. El sabor del bacalao se combina a la perfección con el empanizado de hierbas y almendras.
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