Ricette light: involtini di pesce spada e zucchine al pompelmo

Gli involtini di pesce spada e zucchine al pompelmo sono un ottimo secondo piatto, leggero e dal gusto raffinato, ideale per chi è alle prese con una dieta dimagrante. Una ricetta che promette di soddisfare il vostro palato, senza appesantirvi eccessivamente.

Inoltre, il pesce spada, dalla carne bianca e soda e dal sapore particolarmente delicato, è una buona fonte di omega 3, acidi grassi amici del cuore, in grado di ridurre il cosiddetto colesterolo cattivo (LDL), responsabile di molte malattie cardiovascolari anche gravi come infarto, ictus, trombosi ed embolia. Le zucchine, invece, sono ortaggi ricchi di sali minerali come sodio, potassio, calcio e fosforo, con un apporto calorico davvero modesto.

Ingredienti per 4 persone

  • 4 fette di pesce spada tagliate sottili
  • 2 zucchine
  • 1 pompelmo rosa
  • 1 limone
  • erba cipollina
  • olio extravergine di oliva
  • sale
  • pepe rosa

Preparazione

Per prima cosa, spremete il pompelmo e il limone, adagiate le fette di pesce spada su un piatto piano e insaporite con pepe rosa macinato e con il succo appena ottenuto sino a coprirlo completamente.

Lasciate riposare per un quarto d’ora, girate le fette e fate marinare per altri 15 minuti. Eliminate poi il succo in eccesso e condite con un filo d’olio extravergine di oliva e mettete il pesce in frigorifero per 10 minuti, ricordando di coprire il piatto usando la carta argentata. Se il sapore del pesce è troppo forte e deciso per i vostri gusti, vi basterà lasciarlo per più tempo nel succo di agrumi.

A questo punto, tagliate le zucchine a julienne e fatele saltare in una padella antiaderente a fiamma con poco olio e regolate di sale.

Togliete il pesce spada dal frigorifero e tagliate le singole fette in 2 o 3 strisce a seconda della loro grandezza. Adagiate le zucchine al centro della fetta, che dovrete arrotolare a mo’ di involtino. Per legare gli involtini sarà sufficiente un filo di erba cipollina.

Completate il tutto con grani di pepe rosa e una spolverata di erba cipollina sminuzzata finemente. Servite a temperatura ambiente e buon appetito!

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