Fish with Puree of Sweet Peas

healthy food tip and recipe

Today's Recipe

If you don't know what to have for dinner tonight ...

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!

Lemon Fish with Puree of Sweet Peas

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
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