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Morena Cuadra
El pescado es uno de los ingredientes amigos de quienes quieren comer más sano…si lo cocinas al horno o al vapor es muy conveniente para mantener la línea.
Si deseas puedes freír este pescado, pero te recomiendo que lo cocines al horno porque francamente queda delicioso. También lo puedes hacer al vapor.
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Ingredientes
-
2
filetes de pescado blanco (aproximadamente 8 oz cada uno)
-
Sal y pimienta
-
1/2
cucharada de jugo de limón
-
1/3
taza de amaranto cocido
-
1
cucharada de aceite de oliva
-
1/2
taza de cebolla cortada en juliana gruesa
-
2
dientes de ajo picados
-
1/2
taza de pimiento rojo y amarillo cortado en juliana gruesa
-
1 1/2
taza de brócoli cocido
-
2
cucharadas de salsa de soya
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2
cucharadas de perejil picado
-
2
ramitas de perejil para decorar (opcional)
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Instrucciones
-
1
Precalienta el horno a 350ºF.
-
2
Sazona el pescado con sal, pimienta y el jugo de limón. Cubre con una capa delgada de amaranto cocido, presionando bien para que no se despegue y pon los filetes en un recipiente para horno.
-
3
Hornea por 10 minutos, teniendo cuidado de no sobrecoser los filetes.
-
4
Mientras tanto, calienta el aceite en una sartén a fuego medio. Agrega la cebolla y el ajo, y saltea por 2 minutos. Incorpora el pimiento y después de 2 minutos agrega el brócoli. Sazona con salsa de soya, sal y pimienta. Agrega 1 cucharada de perejil picado.
-
5
Sirve los vegetales en dos platos. Al lado pon los filetes de pescado con sus jugos. Decora con la ramita de perejil si deseas y sirve inmediatamente.
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Consejos de expertos
-
consejo 1
Para cocinar el amaranto pon 1/3 taza de este cereal en una ollita con 1 taza de agua. Lleva a ebullición sobre fuego medio. Baja el fuego y revuelve de vez en cuando, por unos 20 minutos, hasta que esté suave.
-
consejo 2
El amaranto que te sobre puedes utilizarlo agregándolo al cereal del desayuno. O combínalo con yogurt y frutas para un desayuno súper energético.
-
consejo 3
Si no tienes brócoli puedes sustituirlo con coliflor cocida ligeramente.
-
consejo 4
¿No te gusta el pimiento? Ni te preocupes, simplemente no lo utilices. Puedes agregar otro vegetal que sea de tu agrado, como vainitas o espárragos.
-
consejo 5
Cualquier pescado va bien en esta receta: corvina, lenguado, salmón, trucha… Elige el que prefieras.
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Información Nutricional
No hay información nutricional disponible para esta receta
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Más acerca de esta receta
-
Morena Cuadra
El pescado es uno de los ingredientes amigos de quienes quieren comer más sano…si lo cocinas al horno o al vapor es muy conveniente para mantener la línea.
Si deseas puedes freír este pescado, pero te recomiendo que lo cocines al horno porque francamente queda delicioso. También lo puedes hacer al vapor.
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© 2023 ®/TM General Mills Reservados todos los derechos
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