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Sándwiches de Filetes de Pescado con Limón y Pimienta
Prep15min
Total15min
Ingredientes9
Porciones4
No compres sándwiches de pescado en la comida rápida, mejor prepáralos en casa. ¡Están listos en 15 minutos!
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Ingredientes
2cucharadas de fécula de maíz amarillo
2cucharadas de harina multiusos Gold Medal®
1cucharadita de sal sazonada
1/2cucharadita de sazonador de limón y pimienta
1cucharada de aceite vegetal
2filetes de perca (walleye) o de tilapia (aproximadamente 6 oz cada uno), cada uno cortado transversalmente a la mitad
1/4taza de salsa tártara
4panes integrales o de centeno para sándwich, tostados
1taza de lechuga, desmenuzada
Instrucciones
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1
En un tazón o recipiente poco profundo, mezcla la fécula, la harina, la sal sazonada y el sazonador de limón y pimienta.
2
En una sartén con non-stick de 12 pulgadas, calienta el aceite a fuego medio alto. Reboza los filetes de pescado con la mezcla de harina. Fríelos en el aceite, de 4 a 6 minutos, volteándolos una vez, hasta que el pescado forme con facilidad hojuelas al introducir un tenedor.
3
Unta salsa tártara en los lados cortados de los panes tostados. Coloca lechuga y filetes de pescado en los panes.
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Puedes comprar lechuga picada en los supermercados grandes
Asegúrate de tener listos los panes y la lechuga cuando el pescado esté cocido, para que puedas servir los sándwiches mientras aún estén calientes.
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Información Nutricional
Porción:
Calorías
290
Calorías derivadas de la grasa
110
Grasa total
12g
19%
Grasa saturada
2g
10%
Grasas trans
0g
Colesterol
50mg
17%
Sodio
730mg
30%
Potasio
370mg
11%
Carbohidratos totales
24g
8%
Fibra dietética
3g
12%
Azúcares
5g
Proteína
22g
% Valor Diario*:
Vitamina A
4%
4%
Vitamina C
0%
0%
Calcio
6%
6%
Hierro
10%
10%
Intercambios:
1 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 2 1/2 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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No compres sándwiches de pescado en la comida rápida, mejor prepáralos en casa. ¡Están listos en 15 minutos!
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