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Lemon Fish with Puree of Sweet Peas

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 a not only a great alternative to rice but add extra health-promoting nutrients and flavor as well. Enjoy!

Prep and Cook Time: 25 minutes Ingredients: 1-1/2lb cod filets (thick cut) 3 TBS finely minced lemon rind 4 TBS fresh lemon juice 3 TBS chopped fresh parsley 1/4 tsp salt pinch cayenne Pureed Peas 1 medium onion, coarsely chopped 4 medium cloves garlic, coarsely chopped 1 TBS + 3 TBS chicken or vegetable broth 15 oz frozen sweet peas 4 TBS sunflower seeds salt and white pepper to taste

Directions:

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 TBS broth in a 10 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for about 4 minutes, stirring frequently, until translucent. Add garlic and continue to sauté for another minute. Add 3 TBS broth, peas, sunflower seeds, salt and pepper, 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.

   Serves 4

   Serving suggestions: Serve with

   • Tomato Dandelion Salad

Healthy Cooking Tips:

Choose cod filets that are cut as thick as possible for best results. Thin cuts have a tendency to just fall apart. Make sure your lemon rind is finely minced for the best results in flavor. Big pieces of lemon rind will be too strong tasting and coat the fish less evenly. Pureed peas are so good, you may want to double the recipe. If you do, blend them in at least 2 batches. Be patient with blending them; it is worth it to stop the blender 2-3 times to scrape the sides with a rubber spatula. This will grind the sunflower seeds well and make them smooth. If you choose to do this you should cook and blend the peas before baking the fish, as doubling the peas will take longer. That way the fish is ready to serve fresh out of the oven. The peas can simply be put back into the skillet you sautéed them in and reheated.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Lemon Fish with Puree of Sweet Peas is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Lemon Fish with Puree of Sweet Peas 1.00 serving 339.13 grams 326.89 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.43 g 134.4 7.4 excellent selenium 70.98 mcg 101.4 5.6 excellent vitamin B12 (cobalamin) 5.10 mcg 85.0 4.7 excellent protein 42.44 g 84.9 4.7 excellent vitamin C 36.44 mg 60.7 3.3 very good vitamin B6 (pyridoxine) 0.84 mg 42.0 2.3 good phosphorus 417.00 mg 41.7 2.3 good dietary fiber 6.91 g 27.6 1.5 good vitamin E 5.49 mg 27.4 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Lemon Fish with Puree of Sweet Peas

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