1
lb de filetes de tilapia (3/4 pulgada de grosor)
1
taza de cereal Fiber One®
1
cucharadita de hojas secas de albahaca
1/4
cucharadita de sal
1/8
cucharadita de pimienta
1/4
taza de leche descremada (sin grasa)
1
cucharada de aceite de olivo o canola
Sauce
1/3
taza de crema agria baja en grasa
1
cucharadita de rábanos picantes (horseradish) preparados
1
cucharadita de mostaza de Dijon
1
cebollita de cambray (green onion) mediana picada (1 cucharada)
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Instrucciones
1
Precalienta el horno a 450°F. Aplica spray para cocinar al fondo de un molde de 13x9 pulgadas. Corta la tilapia en 4 porciones. Coloca el cereal en una bolsa de plástico resellable para guardar alimentos; séllala y muele finamente el cereal con un rodillo o un mazo metálico para carne (o usando un procesador de alimentos).
2
En un tazón no muy hondo, mezcla el cereal, la albahaca, la sal y la pimienta. En otro tazón no muy hondo, coloca la leche. Moja los trozos de pescado en la leche y recúbrelos con el cereal; ponlos en el molde. Rocía con el aceite de manera uniforme sobre el pescado.
3
Hornea sin tapar de 10 a 15 minutos o hasta que el pescado forme escamas fácilmente con un tenedor.
4
Mientras, en un tazón hondo pequeño, mezcla bien todos los ingredientes de la salsa. Sirve la salsa con el pescado. Si lo deseas, adereza con hojas frescas de albahaca.
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