Black Cod en Papillote with Herbs and Artichoke Hearts

Black Cod en Papillote with Herbs and Artichoke Hearts

Sustainable Alaskan black cod infused with garden-fresh herbs

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on November 13, 2007

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 425 degrees F. Cut parchment paper into four 16 by 16-inch sheets. Fold in 1/2 and lay on baking sheet. Lay each fillet of cod diagonally on sheet pan on top of 1 layer of parchment. Finely chop herbs and mix together with, olive oil, lemon juice, lemon zest , and pepper. Place artichoke hearts around outside of cod. Pour herb and oil mixture over fish. Fold over edges of parchment paper, stapling if necessary, to create an almost airtight seal. Bake in oven for 15 minutes. Note: The thickness of the cod will affect cooking time. Carefully open and serve.

The Benefits

*Excellent Source of: Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Vitamin K, EPA/DHA Omega-3, Phosphorous
*Good Source of: Fiber, Iron, Vitamin A, Folate, Copper, Thiamin, Manganese
*Preferences: Low Carbohydrate, Low Sugars, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 0.77

Calories: 332

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	24.3 g	*
Saturated Fat	4.6 g	*
Monosaturated Fat	14.1 g	*
Polyunsaturated Fat	3.1 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	185 mg	*
EPA, DHA	758 mg, 804 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	54.9mg	*
Total Carbohydrate	12.5 g	*
Sugars	1.6 g	*
Fiber	4.9 g	*
Protein	18.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	662 IU	13%
Vitamin C	23.7 mg	39%
Vitamin D	0 IU	0%
Vitamin E	1.2 IU	4%
Vitamin B6	0.45 mg	22%
Vitamin B12	0 mcg	0%
Vitamin K	29.9 mg	37%
Folate	65.8 mcg	16%
Niacin	0.91 mg	5%
Riboflavin	0.16 mg	9%
Thiamin	0.18 mg	12%
MINERALS
Calcium	87.4 mg	9%
Copper	0.21 mg	10%
Iron	2.8 mg	16%
Magnesium	116.8 mg	29%
Manganese	0.27 mg	14%
Phosphorous	253.9 mg	25%
Potassium	752.2 mg	21%
Selenium	41.1 mcg	59%
Sodium	143.3 mg	6%
Zinc	0.82 mg	5%
PHYTONUTRIENTS
Alpha-carotene	0.01 mcg
Beta-carotene	102.7 mcg
Beta-cryptoxanthin	7 mcg
Lutein + zeaxanthin	563.1 mcg
Lycopene	0.03 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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