|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
1-1/2 lb thick cod filets (or another thick flaky fish, times may vary)
* (Alaska cod, halibut or salmon are excellent sustainable choices)
3 TBS finely minced lemon rind
4 TBS fresh lemon juice
3 TBS chopped fresh parsley
1/4 tsp salt
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
Preheat oven to 400F (200C).
Chop garlic and let sit for 5 minutes to enhance its 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 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.
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 pan, you can drizzle it over the fish and peas. Serves 4
The George Mateljan Foundation