El cereal Fiber One® le añade un empanizado crujiente a este fácil y delicioso platillo de pescado- una cena lista en sólo 30 minutos.
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Ingredientes
Fish
-
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)
Instrucciones
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-
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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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 220
- Calorías derivadas de la grasa
- 70
- Grasa total
- 8g
- 12%
- Grasa saturada
- 2 1/2g
- 12%
- Grasas trans
- 0g
- Colesterol
- 70mg
- 23%
- Sodio
- 340mg
- 14%
- Potasio
- 460mg
- 13%
- Carbohidratos totales
- 15g
- 5%
- Fibra dietética
- 7g
- 29%
- Azúcares
- 2g
- Proteína
- 24g
- Vitamina A
- 8%
- 8%
- Vitamina C
- 4%
- 4%
- Calcio
- 10%
- 10%
- Hierro
- 15%
- 15%
Intercambios:
0 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 3 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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Más acerca de esta receta
-
El cereal Fiber One® le añade un empanizado crujiente a este fácil y delicioso platillo de pescado- una cena lista en sólo 30 minutos.
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