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Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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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!
Lemon Fish with Puree of Sweet Peas Prep and Cook Time: 25 minutes

Ingredients:

Directions:

  1. Preheat oven to 400°F (200°C).
  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. Purée 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


Nutritional Profile

Lemon Fish with Puree of Sweet Peas
1.00 serving
(339.13 grams)
Calories: 327

NutrientDRI/DV


 selenium129%

 protein85%






 fiber28%

 copper27%



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
Calories: 327

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B125.10 mcg21311.7excellent
selenium70.98 mcg1297.1excellent
protein42.44 g854.7excellent
phosphorus417.00 mg603.3very good
vitamin B60.84 mg492.7good
vitamin C36.44 mg492.7good
pantothenic acid1.97 mg392.2good
vitamin E5.49 mg (ATE)372.0good
fiber6.91 g281.5good
copper0.24 mg271.5good
vitamin B10.31 mg261.4good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

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

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