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a{display:block;font-size:16px;line-height:19px;color:#191a1e;font-style:italic;font-style:italic}body.main-story--invertia .Story .single-link,body.main-story.business .Story .single-link{background-color:#fce9d9}#i-amp-0{width:100vw} Ni ensalada ni tortilla sa: la cena deliciosa y saludable que recomienda mi nutricionista para adelgazar[ { "@context": "https://schema.org", "@type": "NewsArticle", "mainEntityOfPage": { "@type": "WebPage", "@id": "/mujer/salud-bienestar/20250222/ensalada-tortilla-sa-cena-deliciosa-saludable-recomienda-nutricionista-adelgazar/1003696680302_30.html" }, "headline": "Ni ensalada ni tortilla sa: la cena deliciosa y saludable que recomienda mi nutricionista para adelgazar", "isAccessibleForFree": true, "datePublished": "2025-02-22T09:15:02+01:00", "dateModified": "2025-02-22T09:15:02+01:00", "author": [ { "@type": "Person", "name": "Paz Pineda ", "jobTitle": "Journalist", "url": "/autor/paz-pineda/" } ], "keywords": "Adelgazamiento, Nutrici\u00f3n, Recetas, Cenas, Espa\u00f1a, Salud y Bienestar", "publisher": { "@type": "Organization", "name": "Mujer", "url": "/mujer/", "logo": { "@type": "ImageObject", "url": "https://s1.elespanol.com/2024/03/11/magasin-logo_2.svg" } }, "description": "Se trata del plato perfecto para cuando est\u00e1s en \u00e9poca de querer perder peso, sin que ello suponga tener que renunciar a comer algo rico. \nM\u00e1s informaci\u00f3n: Oro rojo: el alimento que los espa\u00f1oles comen sin saber que est\u00e1 lleno de col\u00e1geno y retrasa la p\u00e9rdida de memoria", "articleBody": "Por mucho que luchemos por llevar a rajatabla una dieta equilibrada y rica en todos los nutrientes necesarios para tener una salud de hierro, siempre hay \u00e9pocas en las que cogemos unos kilos de m\u00e1s y antes de que sea demasiado tarde intentamos ponerle remedio al asunto. \nSon esos los momentos en los que nuestro cuerpo pide a gritos algo m\u00e1s ligero y saludable para nuestras comidas. Especialmente en las cenas, cuando buscamos irnos a la cama saciados, pero no pesados, y as\u00ed levantar al d\u00eda siguiente desinflamado y con todas las energ\u00edas necesarias para afrontar un nuevo d\u00eda.\nSi est\u00e1s en busca de esa receta, de la \"receta perfecta\" que te ayude a bajar de peso, f\u00e1cil de hacer y llena de nutrientes, el caldo de merluza con guisantes es la opci\u00f3n ideal. Con poqu\u00edsimas calor\u00edas por raci\u00f3n, esta receta es perfecta para cenar de forma ligera, reconfortante y equilibrada. \nBeneficios del caldo de merluza y guisantes\nEste caldo es mucho m\u00e1s que una simple receta: es un plato lleno de nutrientes que aportan beneficios a tu salud y bienestar. La merluza es una excelente fuente de prote\u00ednas magras, que ayudan a la regeneraci\u00f3n celular y el mantenimiento muscular, pero con muy poca grasa. Adem\u00e1s, contiene \u00e1cidos grasos omega-3 que son buenos para el coraz\u00f3n.\nLos guisantes, por su parte, son ricos en fibra, lo que favorece la digesti\u00f3n y ayuda a sentirte lleno durante m\u00e1s tiempo. Tambi\u00e9n contienen antioxidantes que mejoran la salud general y la funci\u00f3n inmunol\u00f3gica.\n\n\n\nLa alerta de Boticaria Garc\u00eda sobre cocinar en olla express: \"Cuanto menos tiempo est\u00e9n los alimentos al calor...\"\n\n\nEn cuanto a las patatas, a pesar de ser un carbohidrato, no debes temerles. Al ser una fuente de energ\u00eda compleja, son ideales para mantener estables los niveles de glucosa en sangre, evitando picos de insulina que suelen conducir a la acumulaci\u00f3n de grasa. Acompa\u00f1ados de una buena cantidad de agua, como el caldo de pescado, este plato ayuda a mantenerte hidratado, lo cual es esencial para eliminar toxinas y regular el metabolismo.\nC\u00f3mo hacer caldo de merluza con guisantes\nUna de las principales ventajas de este nutritivo y delicioso plato es lo poco que se tarda en prepararlo. A continuaci\u00f3n te detallamos todos los ingredientes y c\u00f3mo debes hacerlo paso a paso para disfrutar de todos los beneficios de este manjar.\nListado de Ingredientes\nSi quieres variar la receta...\nAunque el caldo de merluza con guisantes es delicioso tal y como est\u00e1, tambi\u00e9n puedes a\u00f1adir algunos ingredientes opcionales para variarlo seg\u00fan tus gustos o necesidades nutricionales. Por ejemplo:\n\nA\u00f1adir mariscos. Si te gusta el sabor del marisco, puedes incorporar gambas peladas o almejas. Estos ingredientes son bajos en calor\u00edas y ricos en prote\u00ednas.\nVerduras extra. Si buscas aumentar la cantidad de fibra, puedes agregar zanahorias o espinacas al caldo. Las zanahorias se cocinan r\u00e1pido y aportan un toque dulce, mientras que las espinacas aumentan el contenido de vitaminas y minerales.\nAguacate. Para a\u00f1adir grasas saludables, puedes acompa\u00f1ar el caldo con unas rodajas de aguacate. El aguacate proporciona \u00e1cidos grasos esenciales que favorecen la absorci\u00f3n de vitaminas liposolubles.\n\nOtras ideas de cenas para bajar de peso\nEl caldo de merluza con guisantes es solo una opci\u00f3n dentro de una amplia variedad de cenas ligeras que te ayudar\u00e1n a alcanzar tus objetivos de p\u00e9rdida de peso. Aqu\u00ed te dejamos algunas ideas r\u00e1pidas y saludables que puedes preparar en casa:\n\nMerluza en papillote con verduras. Envolviendo la merluza con zanahorias, calabacines y esp\u00e1rragos en papel de horno o aluminio, obtienes un plato bajo en calor\u00edas, pero lleno de sabor y nutrientes.\nTacos de merluza con aguacate y yogur. Prepara la merluza a la plancha y acomp\u00e1\u00f1ala con tortillas de trigo integral, aguacate y una salsa ligera de yogur al lim\u00f3n. Es un plato lleno de prote\u00ednas y grasas saludables.\n\nEl caldo de merluza con guisantes es una receta sencilla, sabrosa y baja en calor\u00edas, ideal para las cenas ligeras despu\u00e9s de los excesos. En poco m\u00e1s de 20 minutos de preparaci\u00f3n y muy pocas calor\u00edas por raci\u00f3n, este plato te ayudar\u00e1 a recuperar el equilibrio, evitar la sensaci\u00f3n de pesadez y avanzar en tu objetivo de perder peso. ", "articleSection": [ "Mujer", "Salud y Bienestar" ], "image": [ { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F14%2Fmujer%2Fsalud-bienestar%2F924168037_253127826_1706x960.jpg", "width": 1706, "height": 960 }, { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F14%2Fmujer%2Fsalud-bienestar%2F924168037_253127827_1024x576.jpg", "width": 1024, "height": 576 }, { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F14%2Fmujer%2Fsalud-bienestar%2F924168037_253127837_1706x1280.jpg", "width": 1706, "height": 1280 }, { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F14%2Fmujer%2Fsalud-bienestar%2F924168037_253127847_1706x640.jpg", "width": 1706, "height": 640 } ] }, { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "item": { "@id": "/", "name": "Home" } }, { "@type": "ListItem", "position": 2, "item": { "@id": "/mujer/", "name": "Mujer" } }, { "@type": "ListItem", "position": 3, "item": { "@id": "/mujer/salud-bienestar/", "name": "Salud y Bienestar" } } ] }, { "@context": "https://schema.org", "@type": "SiteNavigationElement", "name": "El Espa\u00f1ol", "url": "/", "hasPart": [ { "name": "Home", "url": "/" }, { "name": "Espa\u00f1a", "url": "/espana/", "hasPart": [ { "name": "Pol\u00edtica", "url": "/espana/politica/" }, { "name": "Tribunales", "url": "/espana/tribunales/" } ] }, { "name": "Sociedad", "url": "/sociedad/", "hasPart": [ { "name": "Sucesos", "url": "/sociedad/sucesos/" }, { "name": "Educaci\u00f3n", "url": "/sociedad/educacion/" }, { "name": "Consumo", "url": "/sociedad/consumo/" }, { "name": "Santoral", "url": "/sociedad/santoral/" }, { "name": "Hor\u00f3scopo", "url": "/sociedad/horoscopo/" } ] }, { "name": "Opini\u00f3n", "url": "/opinion/", "hasPart": [ { "name": "Carta del Director", "url": "/opinion/carta-del-director/" }, { "name": "Editoriales", "url": "/opinion/editoriales/" }, { "name": "Columnas", "url": "/opinion/columnas/" }, { "name": "Tribunas", "url": "/opinion/tribunas/" }, { "name": "Vi\u00f1etas", "url": "/opinion/vinetas/" }, { "name": "Videoblog del director", "url": "/temas/videoblog_director/" } ] }, { "name": "Reportajes", "url": "/reportajes/" }, { "name": "Historia", "url": "/historia/" }, { "name": "Mundo", "url": "/mundo/", "hasPart": [ { "name": "Europa", "url": "/mundo/europa/" }, { "name": "Am\u00e9rica", "url": "/mundo/america/" }, { "name": "EEUU", "url": "/mundo/america/eeuu/" }, { "name": "Oriente Pr\u00f3ximo", "url": "/mundo/oriente-proximo/" }, { "name": "\u00c1frica", "url": "/mundo/africa/" }, { "name": "Asia", "url": "/mundo/asia/" }, { "name": "USA", "url": "/usa/" } ] }, { "name": "Invertia", "url": "/invertia/", "hasPart": [ { "name": "Mercados", "url": "/invertia/mercados/" }, { "name": "Econom\u00eda", "url": "/invertia/economia/" }, { "name": "Empresas", "url": "/invertia/empresas/" }, { "name": "Mis finanzas", "url": "/invertia/mis-finanzas/" }, { "name": "Medios", "url": "/invertia/medios/" }, { "name": "Observatorios", "url": "/invertia/observatorios/" }, { "name": "Opini\u00f3n", "url": "/invertia/opinion/" }, { "name": "Comunidad", "url": "/invertia/comunidad/" }, { "name": "Disruptores", "url": "/invertia/disruptores/" } ] }, { "name": "Wake Up, Spain! 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{{ name }} {{ /items }} Magas: La revista de EL ESPAÑOL para la mujer Mujer probando lo que está cocinando. iStock Salud y Bienestar Ni ensalada ni tortilla sa: la cena deliciosa y saludable que recomienda mi nutricionista para adelgazar Se trata del plato perfecto para cuando estás en época de querer perder peso, sin que ello suponga tener que renunciar a comer algo rico.  Más información: Oro rojo: el alimento que los españoles comen sin saber que está lleno de colágeno y retrasa la pérdida de memoria let flagShowSticky = false, timeOutSticky = 10000; function checkViewSticky(e) { if(!flagShowSticky) { setTimeout(() => { document.getElementById('stickyAdd').remove(); }, timeOutSticky); flagShowSticky = true; window.removeEventListener('scroll', checkViewSticky); } }; window.addEventListener('scroll', checkViewSticky); Paz Pineda Publicada 22 febrero 2025 09:15h {{votes}} votos Total: 25 min Por mucho que luchemos por llevar a rajatabla una dieta equilibrada y rica en todos los nutrientes necesarios para tener una salud de hierro, siempre hay épocas en las que cogemos unos kilos de más y antes de que sea demasiado tarde intentamos ponerle remedio al asunto.  Son esos los momentos en los que nuestro cuerpo pide a gritos algo más ligero y saludable para nuestras comidas. Especialmente en las cenas, cuando buscamos irnos a la cama saciados, pero no pesados, y así levantar al día siguiente desinflamado y con todas las energías necesarias para afrontar un nuevo día. Si estás en busca de esa receta, de la "receta perfecta" que te ayude a bajar de peso, fácil de hacer y llena de nutrientes, el caldo de merluza con guisantes es la opción ideal. Con poquísimas calorías por ración, esta receta es perfecta para cenar de forma ligera, reconfortante y equilibrada.  Beneficios del caldo de merluza y guisantes Este caldo es mucho más que una simple receta: es un plato lleno de nutrientes que aportan beneficios a tu salud y bienestar. La merluza es una excelente fuente de proteínas magras, que ayudan a la regeneración celular y el mantenimiento muscular, pero con muy poca grasa. Además, contiene ácidos grasos omega-3 que son buenos para el corazón. Los guisantes, por su parte, son ricos en fibra, lo que favorece la digestión y ayuda a sentirte lleno durante más tiempo. También contienen antioxidantes que mejoran la salud general y la función inmunológica. La alerta de Boticaria García sobre cocinar en olla express: "Cuanto menos tiempo estén los alimentos al calor..." En cuanto a las patatas, a pesar de ser un carbohidrato, no debes temerles. Al ser una fuente de energía compleja, son ideales para mantener estables los niveles de glucosa en sangre, evitando picos de insulina que suelen conducir a la acumulación de grasa. Acompañados de una buena cantidad de agua, como el caldo de pescado, este plato ayuda a mantenerte hidratado, lo cual es esencial para eliminar toxinas y regular el metabolismo. Cómo hacer caldo de merluza con guisantes Una de las principales ventajas de este nutritivo y delicioso plato es lo poco que se tarda en prepararlo. A continuación te detallamos todos los ingredientes y cómo debes hacerlo paso a paso para disfrutar de todos los beneficios de este manjar. Ingredientes Ingredientes para el caldo de merluza y guisantes 200 g de filete de merluza 1 patata mediana (aproximadamente 150 g) 100 g de guisantes (frescos o congelados) Media cebolla 400 ml de caldo de pescado 1 cucharadita de aceite de oliva 1 hoja de laurel Paso 1 Preparar los ingredientes. Comienza pelando la patata y cortándola en trozos medianos. Para lograr que el caldo quede más espeso y sabroso, te recomendamos que no cortes la patata completamente con el cuchillo, sino que la "chasquees". Este truco permite que se libere más almidón, lo que dará como resultado una textura más densa y deliciosa. Pica la cebolla finamente. Esto le dará un toque suave y sabroso al guiso. Paso 2 Sofrito inicial. En una cazuela, agrega la cucharadita de aceite de oliva y caliéntalo a fuego medio. Sofríe la cebolla durante unos 5 minutos, hasta que esté transparente. Este paso es clave para darle sabor al caldo, ya que el aceite de oliva y la cebolla aportan un toque de suavidad y dulzura. Paso 3 Añadirlas patatas y el caldo de pescado. Cuando la cebolla esté lista, añade las patatas chasqueadas a la cazuela. Remueve durante un minuto para que se impregnen bien del sofrito. Luego, vierte el caldo de pescado caliente, asegurándote de que las patatas queden bien cubiertas. Lleva a ebullición y reduce el fuego a medio-bajo. Cocina durante unos 15 minutos o hasta que las patatas estén tiernas. Este paso asegura que las patatas absorban todo el sabor del caldo y se mezclen con los ingredientes. Paso 4 Incluir los guisantes. Cuando las patatas estén casi listas, agrega los guisantes al guiso. Cocina todo junto durante 5 minutos más. Los guisantes deben ser añadidos al final para que conserven su frescura y su textura. Paso 5 Añadir la merluza. Es hora de incluir el pescado. Corta el filete de merluza en trozos medianos y agrégalo a la cazuela. Asegúrate de que el pescado quede bien cubierto con el caldo para que se cocine de manera uniforme. Cocina durante 2 minutos más, ajustando la sal y, si lo deseas, añade una pizca de pimienta. Paso 6 Servir y disfrutar. Apaga el fuego y retira la hoja de laurel. Deja reposar el caldo durante unos minutos antes de servirlo. Este plato se disfruta aún más cuando está bien caliente, acompañado de un poco de pan integral si lo deseas. Si quieres variar la receta... Aunque el caldo de merluza con guisantes es delicioso tal y como está, también puedes añadir algunos ingredientes opcionales para variarlo según tus gustos o necesidades nutricionales. Por ejemplo: Añadir mariscos. Si te gusta el sabor del marisco, puedes incorporar gambas peladas o almejas. Estos ingredientes son bajos en calorías y ricos en proteínas. Verduras extra. Si buscas aumentar la cantidad de fibra, puedes agregar zanahorias o espinacas al caldo. Las zanahorias se cocinan rápido y aportan un toque dulce, mientras que las espinacas aumentan el contenido de vitaminas y minerales. Aguacate. Para añadir grasas saludables, puedes acompañar el caldo con unas rodajas de aguacate. El aguacate proporciona ácidos grasos esenciales que favorecen la absorción de vitaminas liposolubles. Otras ideas de cenas para bajar de peso El caldo de merluza con guisantes es solo una opción dentro de una amplia variedad de cenas ligeras que te ayudarán a alcanzar tus objetivos de pérdida de peso. Aquí te dejamos algunas ideas rápidas y saludables que puedes preparar en casa: Merluza en papillote con verduras. Envolviendo la merluza con zanahorias, calabacines y espárragos en papel de horno o aluminio, obtienes un plato bajo en calorías, pero lleno de sabor y nutrientes. Tacos de merluza con aguacate y yogur. Prepara la merluza a la plancha y acompáñala con tortillas de trigo integral, aguacate y una salsa ligera de yogur al limón. Es un plato lleno de proteínas y grasas saludables. El caldo de merluza con guisantes es una receta sencilla, sabrosa y baja en calorías, ideal para las cenas ligeras después de los excesos. En poco más de 20 minutos de preparación y muy pocas calorías por ración, este plato te ayudará a recuperar el equilibrio, evitar la sensación de pesadez y avanzar en tu objetivo de perder peso.  Nutrición Recetas Adelgazamiento España Cenas { "offset": 0, "listType": "date", "date": "tabs__title active", "order": "tabs__title" } {{ #totalComments }} {{totalComments}}Comentarios {{ /totalComments }} {{ #totalComments }} Por fecha Por relevancia {{#items}} {{ author }} {{ dateCreatedFormat }} {{ #is_subscriber}} Suscriptor {{ /is_subscriber }} {{ text }} Me gusta No me gusta {{#reply}} {{ author }} {{ dateCreatedFormat }} {{ #is_subscriber}} Suscriptor {{ /is_subscriber }} {{ text }} Me gusta No me gusta {{ /reply }} {{ /items }} {{ #next}} {{ /next }} {{ /totalComments }} COMPARTE true Nosotros APP IOS APP ANDROID QUIÉNES SOMOS CANAL DE WHATSAPP ar HATHOR PUBLICIDAD EVENTOS PUBLICIDAD SUSCRIPTOR Síguenos TWITTER FACEBOOK INSTAGRAM TIKTOK Condiciones de uso AVISO LEGAL POLÍTICA DE PRIVACIDAD CONDICIONES DE COMPRA POLÍTICA DE COOKIES © 2025 El León de El Español Publicaciones S.A. 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