Ingredientes
Swordfish
-
4
filetes de pez espada de 1 pulgada de espesor (aproximadamente 1½ lb)
Marinade
-
1
cucharada de cáscara rallada de limón
-
1/4
taza (2 oz) de jugo de limón
-
1/4
taza (2 oz) de jugo de toronja
-
1/2
cucharadita de sal
-
1
diente de ajo finamente picado
Papaya Salsa
-
1
papaya grande, pelada, sin semillas y picada (2 tazas)
-
1/4
pimiento rojo, finamente picado
-
2
a 3 cucharadas de jugo de toronja
-
1
cucharada de jugo de limón, fresco
-
1
cucharada de cebollino finamente picada (1 mediana)
-
1
cucharada de cilantro fresco finamente picado
-
1/8
cucharadita de sal
Instrucciones
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-
1
Pon el pescado en un recipiente especial para hornear de vidrio, sin engrasar, cuadrado, de 8 pulgadas. En un recipiente hondo pequeño, mezcla los ingredientes de la marinada; viértelos sobre el pescado. Cúbrelo; refrigéralo durante 2 horas. En un recipiente mediano, mezcla juntos los ingredientes de la salsa, tápala y refrigérala.
-
2
Pon el horno en broil. Rocía la parrilla con spray especial para cocinar. Remueve el pescado de la marinada; reserva la marinada. Pon el pescado sobre la parrilla.
-
3
Cocina poniendo la parte de arriba a 4 pulgadas del calor (broil), unos 16 minutos. Voltéalos, aplicando la marinada con una brocha cada 8 minutos, hasta que las escamas del pescado se abran fácilmente con el tenedor. Descarta cualquier marinada restante. Sirve el pescado con la salsa.
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Información Nutricional
Información Nutricional
Porción:
- Calorías
- 230
- Calorías derivadas de la grasa
- 70
- Grasa total
- 8g
- 12%
- Grasa saturada
- 2 1/2g
- 11%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 30%
- Sodio
- 380mg
- 16%
- Potasio
- 930mg
- 27%
- Carbohidratos totales
- 11g
- 4%
- Fibra dietética
- 1g
- 7%
- Azúcares
- 5g
- Proteína
- 30g
- Vitamina A
- 25%
- 25%
- Vitamina C
- 120%
- 120%
- Calcio
- 4%
- 4%
- Hierro
- 6%
- 6%
Intercambios:
0 Almidón; 1/2 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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