- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 286.0
- Total Fat: 1.6 g
- Cholesterol: 93.5 mg
- Sodium: 421.4 mg
- Total Carbs: 20.0 g
- Dietary Fiber: 6.1 g
- Protein: 44.4 g
Lemon Fish with Puree of Sweet PeasSubmitted by: EMPEROR_LARDASS
IntroductionFrom http://whfoods.org From http://whfoods.org
1Â½ lb cod filets (thick cut)
3 TBS finely minced lemon rind
4 TBS fresh lemon juice
3 TBS chopped fresh parsley
Â¼ tsp salt
1 medium onion coarsely chopped
4 medium cloves garlic, coarsely chopped
3 + 1 TBS chicken or vegetable broth
15 oz frozen sweet peas
salt and white pepper to taste
Chop onion and garlic and let sit for 5 minutes to bring out their health-promoting qualities.
Mix together minced lemon rind, lemon juice, chopped parsley, salt and cayenne. Rub cod filets generously with mixture and place in baking dish. Place fish in oven and bake for about 10-15 minutes.
While fish is baking, heat 1 TBS broth in a 10 inch stainless steel skillet. Healthy SautÃ© onion in broth over medium heat for about 4 minutes, stirring frequently, until translucent. Add garlic and continue to sautÃ© for another minute. Add rest of broth, peas, salt and pepper, and heat for about 3 minutes.
Puree pea mixture in blender, scraping the sides with a rubber spatula from time to time to mix well.
Serve cod with peas. If there is a little juice in the fish pan you can drizzle it over the fish and peas.
Number of Servings: 4
Recipe submitted by SparkPeople user EMPEROR_LARDASS.