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Lemon Fish with Puree of Sweet Peas Recipe

Looking for an easy Lemon Fish with Puree of Sweet Peas recipe? Learn how to make Lemon Fish with Puree of Sweet Peas using healthy ingredients.


Submitted by almajoly

Makes 4 servings



From The World's Healthiest Foods by George Mateljan "The combination of lemon flavored fish with the sweet peas in this recipe is a great way to enjoy a Healthiest Way of Eating meal in just 25 minutes. The peas are not only a great alternative to rice but add extra health-promoting nutients and flavor as well. Enjoy?"

Recipe Ingredients for Lemon Fish with Puree of Sweet Peas

1 1/2 pounds cod (thick cut)
3 tablespoons finely minced lemon rind
4 tablespoon fresh lemon juice
3 tablespoons fresh parsley, chopped
1/4 teaspoon salt
1 pinch cayenne
1 onion, medium, coarsely chopped
4 garlic cloves, coarsely chopped
4 tablespoon chicken broth or vegetable broth, low-sodium
15 ounces sweet peas, frozen
4 tablespoons sunflower seeds

Recipe Directions for Lemon Fish with Puree of Sweet Peas

  1. Preheat oven to 400F (200C)

  2. Chop garlic and let sit for 5 minutes to enhance its health-promoting qualities.

  3. Mix together minced lemon rind, lemon juice, chopped parsley, salt and cayenne.

  4. Rub cod filets generously with mixture and place in baking dish. Place fish in oven and bake for about 10 - 15 minutes.

  5. While fish is baking, heat 1 tablespoon broth in a 10-inch stainless steel skillet. Healthy Saute onion in broth over medium heat for a bout 3 minutes, stirring frequently, until translucent. Add garlic and continue to saute for another minute. Add 3 tablespoons broth, peas sunflower seeds, salt and pepper, to taste, and heat for about 3 minutes.

  6. Puree pea mixture in blender, scraping the sides with a rubber spatula from time to time to mix well.

  7. Serve cod with peas. If there is a little juice in the pan, you can drizzle it over the fish and peas.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 353.3g
Amount Per Serving
Calories
307
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
94mg
31%
Sodium
337mg
14%
Potassium
808mg
23%
Total Carbohydrates
22.0g
7%
Dietary Fiber
6.7g
27%
Sugars
8.0g
Protein
46.2g
Vitamin A 23% Vitamin C 106%
Calcium 7% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in thiamin
  • High in vitamin B6
  • Very high in vitamin C
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