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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 delicious, and healthy way to have a complete meal in just 25 minutes from start to finish. It is very easy to prepare and good enough for special occasions. The peas are a great alternative to rice, and adds extra nutrition and flavor.

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

Ingredients:
1½ lb snapper filets (thick cut)
3 TBS finely minced lemon rind
4 TBS fresh lemon juice
3 TBS chopped fresh parsley
¼ tsp salt
pinch cayenne

Pureed Peas
1 medium onion coarsely chopped
4 medium cloves garlic, coarsely chopped
3 + 1 TBS chicken or vegetable broth
15oz frozen sweet peas
4 TBS ground sunflower seeds
salt and white pepper to taste

Directions:


  1. Preheat oven to 400 and prepare ingredients.
  2. Mix together minced lemon rind, lemon juice, chopped parsley, salt and cayenne. Rub snapper filets generously with mixture and place in baking dish. Place fish in oven and bake for about 10-15 minutes.
  3. 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 rest of broth, peas, sunflower seeds, salt and pepper, and heat for about 3 minutes.
  4. Puree peas in blender, scraping the sides with a rubber spatula from time to time to mix well.
  5. Serve snapper with peas. If there is a little juice in the fish pan you can drizzle it over the fish and peas.

    Serves 4

    Serving suggestions:
    Serve with

Healthy Cooking Tips: Choose snapper filets that are cut as thick as possible for best results. Thin cuts have a tendency to just fall apart. Make sure your lemon rind is finely minced for the best results in flavor. Big pieces of lemon rind will be too strong tasting and coat the fish less evenly. Pureed peas are so good, you may want to double the recipe. If you do, blend them in at least 2 batches, and be patient with blending them. It is worth it to stop the blender 2-3 times to scrape the sides with a rubber spatula. This will grind the sunflower seeds well, and make them smooth. If you choose to do this you should cook and blend the peas before baking the fish, as doubling the peas will take longer. That way the fish is ready to serve fresh out of the oven. The peas can simply be put back into the skillet you sautéed them in and reheated.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

 

Lemon Fish with Puree of Sweet Peas
1.00 serving
326.89 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.43 g 134.4 7.4 excellent
selenium 70.98 mcg 101.4 5.6 excellent
vitamin B12 (cobalamin) 5.10 mcg 85.0 4.7 excellent
protein 42.44 g 84.9 4.7 excellent
vitamin C 36.44 mg 60.7 3.3 very good
vitamin B6 (pyridoxine) 0.84 mg 42.0 2.3 good
phosphorus 417.00 mg 41.7 2.3 good
dietary fiber 6.91 g 27.6 1.5 good
vitamin E 5.49 mg 27.4 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

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

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