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Tilapia Crujiente al Horno
Prep30min
Total30min
Ingredientes11
Porciones4
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
1lb de filetes de tilapia (3/4 pulgada de grosor)
1taza de cereal Fiber One®
1cucharadita de hojas secas de albahaca
1/4cucharadita de sal
1/8cucharadita de pimienta
1/4taza de leche descremada (sin grasa)
1cucharada de aceite de olivo o canola
Sauce
1/3taza de crema agria baja en grasa
1cucharadita de rábanos picantes (horseradish) preparados
1cucharadita de mostaza de Dijon
1cebollita 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
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
% Valor Diario*:
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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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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