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Anchoas Marinadas con Patatas y Vinagreta: Tradición Marinera con un Toque Moderno
Hoy te presentamos una receta de Martín Berasategui que destaca la frescura del mar: Anchoas Marinadas con Patatas y Vinagreta de Chalota y Puerro. Con esta combinación perfecta de ingredientes, disfrutarás de un plato sencillo pero lleno de matices, ideal para sorprender a tus comensales. Sigue estos pasos para preparar una receta de anchoas con un toque de sofisticación, inspirada en la cocina más pura y auténtica.
Ingredientes para 4 personas:
1 kg de anchoa fresca grande
600 g de vinagre de vino
400 g de agua fría
Un puñado de sal
500 g de patatas
3 chalotas picadas muy finas
5 cucharadas de vino blanco reducido a la mitad de su volumen
4 cucharadas de vinagreta de chalota y puerro
Aceite de oliva virgen extra
Elaboración paso a paso:
- Marinada perfecta: Mezcla el vinagre, el agua, un poco de chalota picada y sal para crear la marinada.
- Limpia las anchoas, quitándoles la cabeza y las tripas, pero manteniéndolas enteras. Introduce las anchoas en la marinada durante unas 2 horas fuera de la nevera, y después déjalas otras 8 horas en el frigorífico.
- Pasado este tiempo, retira las anchoas, quita con cuidado la espina central sobre una tabla para mantener los filetes intactos, y sumérgelas en aceite de oliva virgen extra.
- Preparación de las patatas: Lava las patatas con piel y cuécelas en agua hasta que estén tiernas (la punta de un cuchillo debe atravesarlas fácilmente). Escúrrelas y, aún calientes, pélalas y córtalas en rodajas de medio centímetro.
- Vierte por encima el vino blanco reducido y las chalotas picadas. Reserva las patatas en un lugar templado.
Acabado y Presentación:
En un plato caliente, coloca las rodajas de patata con chalota, vino blanco y una pizca de sal. Añade una cucharada de la vinagreta de chalota y puerro, y luego coloca las anchoas marinadas por encima, regándolas con un poco de su propio aceite. Finalmente, añade un toque extra de vinagreta sobre el plato para potenciar los sabores.
Truco del Chef:
Es fundamental marinar las anchoas enteras, sin quitarles la espina central antes, ya que esto evitará que el vinagre las ablande en exceso y las deje blandas.
Beneficios Nutricionales
Este plato no solo destaca por su frescura y sabor, sino también por sus múltiples beneficios para la salud. Las anchoas son una fuente excelente de nutrientes esenciales, ideales para una alimentación equilibrada. A continuación, te detallamos sus principales aportes:
- Ricas en ácidos grasos Omega-3: Estos ácidos grasos esenciales ayudan a reducir el colesterol LDL (colesterol «malo») y aumentan el colesterol HDL (colesterol «bueno»), contribuyendo a la salud cardiovascular.
- Fuente de proteínas de alta calidad: Las anchoas aportan proteínas completas que ayudan a mantener y reparar los tejidos musculares.
- Alto contenido en minerales: Son ricas en calcio, fósforo, hierro y magnesio, minerales esenciales para la salud ósea y el correcto funcionamiento del sistema inmunológico.
- Vitaminas del grupo B: Las anchoas contienen vitaminas como la B12, que es clave para la producción de glóbulos rojos y el buen funcionamiento del sistema nervioso.
- Bajas en calorías y grasas: A pesar de su alto contenido en nutrientes, las anchoas son bajas en calorías, lo que las convierte en una opción perfecta para dietas saludables.
Otros beneficios del plato:
- Patatas: Fuente de carbohidratos complejos que proporcionan energía de larga duración, además de contener fibra, vitamina C y potasio.
- Chalota y puerro: Son ricos en antioxidantes y compuestos que favorecen la digestión y apoyan la salud cardiovascular.
- Aceite de oliva virgen extra: Rico en ácidos grasos saludables, especialmente ácido oleico, que tiene propiedades antiinflamatorias y beneficios para el corazón.
En conjunto, este plato es una opción nutritiva y saludable, ideal para quienes buscan una comida ligera pero rica en nutrientes esenciales. La combinación de proteínas de calidad, grasas saludables y vitaminas lo convierte en una excelente opción para incluir en cualquier tipo de dieta.
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