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
Lemon Fish with Puree of Sweet Peas
Prep and Cook Time: 25 minutes
Ingredients:
* 1˝ lb 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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In-Depth Nutritional Profile for Lemon Fish with Puree of Sweet Peas
Healthy Food Tip
Can beans be eaten from the can or do they have to be cooked first?
Canned beans can be eaten directly from the can without additional cooking since they are precooked. However, before enjoying them as is—or if you decide to cook them—definitely rinse them off with
cool water. This will make them taste better plus you'll eliminate some
of the oligosaccharides that might be present in the canning liquid.
Use canned beans in salads, dips, and sandwiches or eat as is. Of
course, as I recommend for all foods, choose organic whenever possible;
certified organic canned beans are your best bet when it comes to
optimal nourishment and minimal possible contaminants.
If you have any questions about today's Healthy Food Tip Ask George Your Question
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Posted By: Esther Pinkston
Monday, March 8th 2010 at 2:31PM
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