Un plato saludable, lleno de sabor y fácil de preparar. Este filete de pescado al horno es ideal para una comida ligera pero deliciosa, acompañado de tomates jugosos y especias aromáticas.
INGREDIENTES:
- 🐟 4 filetes de pescado blanco (como merluza, tilapia o bacalao)
- 🍅 2-3 tomates medianos, en rodajas
- 🧄 2 dientes de ajo, picados finamente
- 🌿 1 cucharadita de orégano seco
- 🌶️ 1/2 cucharadita de pimentón ahumado (opcional, para un toque picante)
- 🌸 1 cucharadita de perejil fresco picado (o secado)
- 🫒 2 cucharadas de aceite de oliva
- 🧂 Sal y pimienta negra al gusto
- 🍋 Jugo de 1 limón
Para servir (opcional):
- 🍚 Arroz blanco, quinoa o ensalada verde
- 🍋 Rodajas de limón para decorar
PREPARACIÓN:
1. Preparar el pescado:
- Precalienta el horno a 200°C (400°F).
- Coloca los filetes de pescado en una bandeja para hornear ligeramente engrasada o cubierta con papel pergamino.
- Sazona ambos lados de los filetes con sal, pimienta, orégano, pimentón ahumado y ajo picado. Rocía uniformemente con aceite de oliva y vierte el jugo de limón sobre el pescado.
2. Añadir los tomates:
Coloca las rodajas de tomate encima y alrededor de los filetes de pescado. Espolvorea más orégano y un poco de perejil fresco sobre los tomates para realzar su sabor.
3. Hornear:
Hornea durante 15-20 minutos, o hasta que el pescado esté opaco y se desmenuce fácilmente con un tenedor. Los tomates deben estar tiernos y ligeramente caramelizados.
4. Servir:
Retira del horno y decora con más perejil fresco y unas rodajas de limón. Sirve caliente junto con arroz blanco, quinoa o una ensalada verde como guarnición.
CONSEJOS Y VARIACIONES:
- Especias adicionales: Agrega cúrcuma, comino o chile en polvo para potenciar el sabor.
- Verduras extra: Incorpora rodajas de cebolla, pimientos rojos o calabacín junto con los tomates para un plato más completo.
- Versión mediterránea: Añade aceitunas negras, alcaparras o un chorrito de vino blanco mientras horneas.
- Pescado alternativo: Usa salmón, lubina o corvina si prefieres un sabor más intenso.
BENEFICIOS:
- Ligero y saludable: Bajo en calorías y rico en proteínas magras, perfecto para una dieta equilibrada.
- Fácil de preparar: Listo en menos de 30 minutos, ideal para cenas rápidas entre semana.
- Rico en nutrientes: El pescado aporta omega-3, mientras que los tomates y especias añaden antioxidantes y vitaminas.
INFORMACIÓN NUTRICIONAL (APROXIMADA POR PORCIÓN):
(Basado en 4 porciones)
- Calorías: ~180-200
- Proteínas: 25-30 gramos
- Grasas: 6-8 gramos
- Carbohidratos: 5-7 gramos
- Fibra: 1-2 gramos
“¡Este Filete de Pescado al Horno con Especias y Tomates es una receta rápida, saludable y llena de sabor que seguramente te encantará! 🐟🍅 Perfecto para una cena ligera o para impresionar a tus invitados. ¡Déjame saber cómo te quedó!” ❤️😊
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