{"id":71,"date":"2026-10-18T22:27:57","date_gmt":"2026-10-19T02:27:57","guid":{"rendered":"https:\/\/alberthruiz.xyz\/verdi\/?p=71"},"modified":"2026-10-18T22:27:57","modified_gmt":"2026-10-19T02:27:57","slug":"pescado-a-la-plancha-con-pebre","status":"publish","type":"post","link":"https:\/\/alberthruiz.xyz\/verdi\/pescado-a-la-plancha-con-pebre\/","title":{"rendered":"Pescado a la plancha con pebre chileno"},"content":{"rendered":"

El pebre<\/strong> es la salsa fresca que no falta en la mesa chilena: tomate, cebolla, cilantro, aj\u00ed verde, aceite y un toque de lim\u00f3n o vinagre. Sobre un filete de pescado a la plancha se convierte en una cena ligera y llena de sabor.<\/p>\n

\u00bfPor qu\u00e9 es una opci\u00f3n saludable?<\/h2>\n

El pescado blanco es una prote\u00edna magra y f\u00e1cil de digerir. El pebre aporta vegetales crudos, vitamina C y antioxidantes con muy pocas calor\u00edas. Es un plato ideal para cenar ligero.<\/p>\n

Consejos para que te quede perfecto<\/h2>\n
    \n
  • Seca bien el pescado antes de cocinarlo para que se dore y no se pegue.<\/li>\n
  • Calienta bien la sart\u00e9n antes de poner el pescado y no lo muevas hasta que se despegue solo.<\/li>\n
  • Pica los ingredientes del pebre muy finos y deja reposar 15 minutos.<\/li>\n
  • Si te gusta suave, retira las semillas del aj\u00ed.<\/li>\n<\/ul>\n

    Qu\u00e9 pescado usar<\/h2>\n

    Reineta, merluza, congrio, corvina o tilapia. Tambi\u00e9n funciona con salm\u00f3n, que aporta m\u00e1s omega 3.<\/p>\n

    Preguntas frecuentes<\/h2>\n

    \u00bfCu\u00e1nto dura el pebre?<\/h3>\n

    Es mejor el mismo d\u00eda; en la nevera dura 2 d\u00edas pero el tomate suelta l\u00edquido.<\/p>\n

    \u00bfCon qu\u00e9 acompa\u00f1ar?<\/h3>\n

    Con ensalada verde, papas cocidas peque\u00f1as o quinoa si necesitas m\u00e1s energ\u00eda.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Pescado a la plancha con pebre chileno de tomate, cebolla, cilantro y aj\u00ed. Una cena ligera, fresca y alta en prote\u00edna en 20 minutos.<\/p>\n","protected":false},"author":1,"featured_media":70,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_verdi_recipe":{"prep":20,"cook":8,"servings":4,"kcal":285,"protein":36,"carbs":7,"fat":12,"fiber":2,"difficulty":"facil","category":"Plato principal","cuisine":"Chilena","diet":["GlutenFreeDiet","LowLactoseDiet","LowCalorieDiet","DiabeticDiet"],"ingredients":"4 filetes de pescado blanco (unos 180 g cada uno)\n1 cucharada de aceite de oliva\nSal, pimienta y jugo de lim\u00f3n\n## Pebre\n3 tomates maduros picados finos\n1 cebolla blanca picada fina\n1 manojo de cilantro picado\n1 aj\u00ed verde picado\n2 cucharadas de aceite de oliva\n1 cucharada de vinagre o jugo de lim\u00f3n\nSal","steps":"Mezcla los ingredientes del pebre y deja reposar 15 minutos.\nSeca los filetes con papel de cocina y saz\u00f3nalos con sal, pimienta y lim\u00f3n.\nCalienta el aceite en una sart\u00e9n antiadherente a fuego medio-alto.\nCocina el pescado 3 a 4 minutos por lado, hasta que se vea opaco.\nSirve con abundante pebre por encima.","notes":"Un plato excelente si cuidas tu presi\u00f3n arterial: el sabor viene de los vegetales y el lim\u00f3n, no de la sal."},"footnotes":""},"categories":[22],"tags":[37,77,47,76,35,5],"class_list":["post-71","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cenas-ligeras","tag-bajo-en-calorias","tag-chile","tag-cocina-latinoamericana","tag-pebre","tag-pescado","tag-sin-gluten"],"yoast_head":"\nPescado a la plancha con pebre chileno - Verdi | Recetas saludables y bajas en harinas<\/title>\n<meta name=\"description\" content=\"Pescado a la plancha con pebre chileno de tomate, cebolla, cilantro y aj\u00ed. 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