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Facebook
11
Pinterest
0
Guardar
0
Imprimir
5
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Tilapia estilo Veracruz
Prep15min
Total40min
Ingredientes16
Porciones4
Ingredientes
1cucharada de aceite de oliva
1/2taza de cebolla finamente picada
2cucharaditas de ajo finamente picado
2latas de jitomates orgánicos cortados o guisados Muir Glen® de 14.5 oz cada una
1pimiento verde mediano, cortado en tiras a la juliana
2chiles jalapeños (de una lata de 7 oz), escurridos
1/2cucharadita de sal
1/2cucharadita de pimienta
3hojas de laurel secas
1cucharadita de hojas de orégano secas
1/4taza de cilantro fresco, finamente picado
1/2taza de aceitunas rellenas con pimiento, picadas gruesas
1/4taza de alcaparras, escurridas
1cucharada de mantequilla o margarina
1480 g o 1 lb de tilapia
3ó 4 chiles jalapeños (de una lata de 198 g o 7 oz), escurridos, sin semilla y cortados en trozos, si lo deseas
Instrucciones
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1
En una sartén de 12 pulgadas, calienta el aceite a fuego medio-alto. Agrega la cebolla y el ajo; cocina, revolviendo constantemente, hasta que estén suaves. Agrega los tomates. Calienta a ebullición. Agrega los pimientos verdes y 2 chiles jalapeños. Cocina sin cubrir 2 minutos, revolviendo constantemente, hasta que los vegetales estén ligeramente suaves. Añade la sal, la pimienta, las hojas de laurel, el orégano y el cilantro. Tapa la sartén; cocina 8 minutos, revolviendo constantemente. Agrega las aceitunas y las alcaparras. Tapa; cocina 5 minutos más, revolviendo ocasionalmente, hasta que los vegetales estén suaves.
2
Precalienta el horno a 350°F. Engrasa un molde de 13 x9 pulgadas con spray de cocinar. En una sartén de 12 pulgadas calienta la mantequilla a fuego medio-alto. Para sellar los jugos, cocina el pescado en la mantequilla hasta que esté color café dorado por cada lado. Pon el pescado en el molde. Vierte sobre éste la mezcla de jitomate.
3
Hornea de 17 a 22 minutos. Adorna con 3 ó 4 chiles jalapeños.
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Serve this delicious fish and sauce with hot cooked white rice.
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Información Nutricional
Porción:
Calorías
250
Calorías derivadas de la grasa
100
Grasa total
11g
17%
Grasa saturada
3g
15%
Grasas trans
0g
Colesterol
70mg
23%
Sodio
1380mg
57%
Potasio
850mg
24%
Carbohidratos totales
14g
5%
Fibra dietética
4g
17%
Azúcares
8g
Proteína
24g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
40%
40%
Calcio
10%
10%
Hierro
15%
15%
Intercambios:
0 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 3 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 2 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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