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Pez Espada con Salsa de Piña
Prep25min
Total25min
Ingredientes13
Porciones6
Ingredientes
Salsa
1/2piña fresca mediana, pelada, sin corazón y finamente picada
1pimiento rojo, sin semillas, finamente picado
1chile jalapeño, sin semillas, finamente picado
1diente de ajo, finamente picado
3/4taza de cebolla morada, finamente picada
1/4taza de cilantro fresco, picado
Swordfish
1/2taza de jugo de piña
1cucharada de cáscara de limón, rallada
2cucharadas de jugo de limón
2cucharadas de ron, opcional
1cucharada de aceite de oliva o de canola
1cucharadita de paprika o 1/4 cucharadita de pimienta roja molida de Cayena
2lb de filetes de pez espada (swordfish), cortados en 6 piezas del tamaño de una porción
Instrucciones
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1
En un recipiente hondo mediano, mezcla los ingredientes para la salsa. Tapa y refrigera hasta la hora de servir o hasta por 4 días.
2
Precalienta la parrilla de gas o de carbón(grill). En un platón poco profundo, mezcla el jugo de piña, la cáscara de lima, el jugo de lima, el ron, el aceite y la paprika. Coloca el pez espada en un platón. Déjalo reposar a temperatura ambiente 10 minutos para que se marine.
3
Coloca el pescado en la parrilla, a fuego medio. Tapa la parrilla; cocina de 8 a 12 minutos, volteando el pescado una vez, hasta que forme hojuelas con facilidad al introducir un tenedor. Sirve el pescado con la salsa.
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Si no consigues pez espada, utiliza otro pescado con textura firme, como mero, tilapia, cazón o atún.
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Información Nutricional
Porción:1 Porción
Calorías
240
Calorías derivadas de la grasa
80
Grasa total
9g
14%
Grasa saturada
2 1/2g
12%
Grasas trans
0g
Colesterol
80mg
26%
Sodio
75mg
3%
Potasio
770mg
22%
Carbohidratos totales
12g
4%
Fibra dietética
2g
7%
Azúcares
8g
Proteína
26g
% Valor Diario*:
Vitamina A
20%
20%
Vitamina C
80%
80%
Calcio
4%
4%
Hierro
8%
8%
Intercambios:
0 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 3 1/2 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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