Cod with Chickpeas & Artichokes

Cod with Chickpeas & Artichokes

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on October 11, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

In a large skillet, melt the butter in 2 tablespoons of the oil. Add the onion, artichoke hearts, shiitake caps, carrots and garlic and cook over medium high heat, stirring occasionally, until lightly browned, 6 minutes. Add the chickpeas and broth, season with half the salt and pepper to taste and bring to a boil. Simmer over low heat until the vegetables are tender and the liquid is nearly evaporated, 5 minutes. Stir in the parsley. In a large nonstick skillet, heat the remaining oil over medium-high heat. Season the cod fillets with remaining salt and pepper, add to the skillet and cook over high heat until well browned on the bottom, about 6 minutes. Carefully flip the fillets and cook until they’re white throughout, about 3 minutes longer. Spoon the vegetables into shallow bowls and top with the seared cod fillets. Serve with lemon wedges.

The Benefits

*Excellent Source of: Fiber, Magnesium, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Calcium, Iron, Zinc, Vitamin D, Copper, Thiamin, Niacin, Riboflavin
*Preferences: Low Sugars, No Corn, No Eggs, No Gluten, No Grains, No Nightshade, No Nuts, No Peanuts, No Pork, 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: 4.78

Calories: 481

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	19.4 g	*
Saturated Fat	5.4 g	*
Monosaturated Fat	9.5 g	*
Polyunsaturated Fat	2.9 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	192 mg	*
EPA, DHA	108 mg, 202 mg	*
Conjugated linolenic acid (CLA)	19 mg	*
Cholesterol	87.3mg	*
Total Carbohydrate	40 g	*
Sugars	2.4 g	*
Fiber	10.5 g	*
Protein	39.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	5640.5 IU	113%
Vitamin C	36.4 mg	61%
Vitamin D	77.8 IU	19%
Vitamin E	1.5 IU	5%
Vitamin B6	1.1 mg	55%
Vitamin B12	0.06 mcg	1%
Vitamin K	38.4 mg	48%
Folate	180 mcg	45%
Niacin	2.5 mg	12%
Riboflavin	0.33 mg	19%
Thiamin	0.26 mg	17%
MINERALS
Calcium	116.8 mg	12%
Copper	0.29 mg	14%
Iron	3.2 mg	18%
Magnesium	117.2 mg	29%
Manganese	1 mg	50%
Phosphorous	536.1 mg	54%
Potassium	1325.3 mg	38%
Selenium	60.1 mcg	86%
Sodium	628.9 mg	26%
Zinc	2.5 mg	17%
PHYTONUTRIENTS
Alpha-carotene	1060.5 mcg
Beta-carotene	2640.1 mcg
Beta-cryptoxanthin	0.24 mcg
Lutein + zeaxanthin	191.3 mcg
Lycopene	0.34 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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