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Pescado Empanizado con Parmesano
Prep10min
Total25min
Ingredientes7
Porciones4
Este pescado horneado, rápido de preparar, está lleno de sabor y el empanizado con queso impide que se seque.
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Ingredientes
1lb filetes de mero, bacalao, merluza u otro pescado de textura firme (unos 3/4 pulgada de grosor), cortados en 4 porciones individuales
2cucharadas de mayonesa reducida en grasa
1/2cucharadita de cáscara de limón, finamente rallada
1/8cucharadita de pimienta
2cucharada de pan molido (bread crumbs) Progresso® estilo italiano
2cucharadas de queso parmesano rallado
Gajos de limón, si los deseas
Instrucciones
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1
Precalienta el horno a 450°F. Cubre el interior de una molde o bandeja de 15x10x1 pulgadas con papel aluminio; aplícale spray para cocinar. Coloca en ella los filetes de pescado.
2
En un tazón pequeño, revuelve la mayonesa, la ralladura de limón y la pimienta hasta que estén bien mezcladas. Extiende esta pasta sobre cada filete. En un tazón pequeño, mezcla el pan triturado y el queso. Con una cuchara, agrégalo sobre la mezcla de mayonesa que untaste en el pescado; golpea u oprime ligeramente la mezcla de pan sobre la de mayonesa para que se adhiera.
3
Hornea de 12 a 15 minutos o hasta que se formen escamas de pescado fácilmente al introducir un tenedor. Sirve con los gajos de limón.
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El pescado es una fuente de proteínas sin grasa que suministra aminoácidos que dan estructura al cuerpo en la piel, las membranas celulares y los músculos.
Sustituye la merluza con salmón y cosecha los beneficios de las grasas omega-3, saludables para el corazón.
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Información Nutricional
Porción:1 Porción
Calorías
150
Calorías derivadas de la grasa
45
Grasa total
5g
8%
Grasa saturada
1 1/2g
7%
Grasas trans
0g
Colesterol
65mg
22%
Sodio
260mg
11%
Potasio
310mg
9%
Carbohidratos totales
3g
1%
Fibra dietética
0g
0%
Azúcares
0g
Proteína
23g
% Valor Diario*:
Vitamina A
0%
0%
Vitamina C
0%
0%
Calcio
6%
6%
Hierro
2%
2%
Intercambios:
0 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 Grasa;
Selección de carbohidratos
0
*Valores diarios basados en una dieta de 2,000 calorías.
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Este pescado horneado, rápido de preparar, está lleno de sabor y el empanizado con queso impide que se seque.
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