Bagre cajún sencillo y verduras
Rinde 4 porciones
Preparación: 8 minTiempo de cocción: 20 min
Ingredientes
- 2 cucharadas de aceite de oliva, para uso dividido
- ½ cebolla pequeña en rodajas finas
- 1 diente de ajo picado
- ½ cucharadita de hojuelas de pimiento rojo
- 1 manojo de col forrajera (berza), limpia, sin tallos y rallada
- 2 cucharadas de agua
- 1 cucharada de vinagre de manzana
- 1 ½ cucharadas de condimento cajún sin sal (o prepara su propia mezcla con 2 cucharaditas de pimentón, 1 cucharadita de cebolla en polvo, 1 cucharadita de ajo en polvo y ½ cucharadita de pimienta de cayena).
- 4 filetes de bagre de 4 oz (puede sustituir con cualquier pescado blanco, como tilapia o trucha)
- Aceite de cocina en aerosol antiadherente
Preparación
Precaliente el horno a 425 °F.
Caliente 1 cucharada de aceite de oliva en una sartén grande a fuego medio. Agregue la cebolla y cocine hasta que esté transparente, alrededor de 3 minutos. Agregue el ajo y revuelva. Agregue hojuelas de pimiento rojo, vegetales, agua y vinagre. Tape y cocine hasta que estén cocidas (aproximadamente 20 minutos).
Mientras se cocinan los vegetales, combine 1 cucharada de aceite de oliva y el condimento cajún en un recipiente poco profundo. Prepare una bandeja para hornear con aceite en aerosol antiadherente. Con una brocha de repostería, unte cada filete de bagre con la mezcla de condimentos y colóquelo en una bandeja para hornear. Hornee a 425°F durante 15minutos, hasta que el pescado se desmenuce con un tenedor.
Distribuya en 4 platos y sirva los vegetales y el bagre mientras estén calientes.
Información nutricional
Tamaño de la porción: 1 filete y ½ taza de vegetales
Cantidad por porción
Calorías: 480 | Grasas totales: 22 g | Grasas saturadas: 5 g | Sodio: 168 mg | Colesterol: 200 mg | Carbohidratos totales: 8 g | Fibra: 2 g | Azúcares: 0 g | Proteína: 73 g | Potasio: 23 mg
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