Pez Espada Caribeño con Salsa de Papaya
- Prep 10 min
- Total 2 hr 30 min
- Ingredientes 13
- Porciones 4
por
Qué Rica Vida Cocina
Actualizada Dec 12, 2007
Ingredientes
Swordfish
- 4 filetes de pez espada de 1 pulgada de espesor (aproximadamente 1½ lb)
Marinade
- 1 cucharada de cáscara rallada de limón
- 1/4 taza (2 oz) de jugo de limón
- 1/4 taza (2 oz) de jugo de toronja
- 1/2 cucharadita de sal
- 1 diente de ajo finamente picado
Papaya Salsa
- 1 papaya grande, pelada, sin semillas y picada (2 tazas)
- 1/4 pimiento rojo, finamente picado
- 2 a 3 cucharadas de jugo de toronja
- 1 cucharada de jugo de limón, fresco
- 1 cucharada de cebollino finamente picada (1 mediana)
- 1 cucharada de cilantro fresco finamente picado
- 1/8 cucharadita de sal
Instrucciones
-
1Pon el pescado en un recipiente especial para hornear de vidrio, sin engrasar, cuadrado, de 8 pulgadas. En un recipiente hondo pequeño, mezcla los ingredientes de la marinada; viértelos sobre el pescado. Cúbrelo; refrigéralo durante 2 horas. En un recipiente mediano, mezcla juntos los ingredientes de la salsa, tápala y refrigérala.
-
2Pon el horno en broil. Rocía la parrilla con spray especial para cocinar. Remueve el pescado de la marinada; reserva la marinada. Pon el pescado sobre la parrilla.
-
3Cocina poniendo la parte de arriba a 4 pulgadas del calor (broil), unos 16 minutos. Voltéalos, aplicando la marinada con una brocha cada 8 minutos, hasta que las escamas del pescado se abran fácilmente con el tenedor. Descarta cualquier marinada restante. Sirve el pescado con la salsa.
Información Nutricional
230 Calorías, 8g Grasa total, 30g Proteína, 11g Carbohidratos totales, 5g Azúcares
Información Nutricional
Porción:
- Calorías
- 230
- Calorías derivadas de la grasa
- 70
- Grasa total
- 8g
- 12%
- Grasa saturada
- 2 1/2g
- 11%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 30%
- Sodio
- 380mg
- 16%
- Potasio
- 930mg
- 27%
- Carbohidratos totales
- 11g
- 4%
- Fibra dietética
- 1g
- 7%
- Azúcares
- 5g
- Proteína
- 30g
% Valor Diario*:
- Vitamina A
- 25%
- 25%
- Vitamina C
- 120%
- 120%
- Calcio
- 4%
- 4%
- Hierro
- 6%
- 6%
Intercambios:
0 Almidón; 1/2 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;Selección de carbohidratos
1
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