Fennel-Roasted Alaskan Cod with Grape Tomatoes & Pine Nuts

Fennel-Roasted Alaskan Cod with Grape Tomatoes & Pine Nuts

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

Calculate

Added by Healing Gourmet
on March 09, 2009

Ingredients

Healing Benefits

This Recipe:

Tomatoes: A Powerful Prostate Protector

Preparation

Preheat the oven to 350 degrees F.
Using a mandoline or sharp knife, thinly slice one fennel bulb in half.
Season cod with salt and pepper.
Arrange half of the fennel slices in the bottom of a baking dish. Place cod on top of fennel. Add tomatoes, top with remaining fennel slices, and sprinkle with pine nuts. Pour in broth.
Cover and bake for 10-12 minutes, until the fish just flakes easily.
Remove from oven, transfer to plates.
Serve.

The Benefits

*Excellent Source of: Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Fiber, Iron, Vitamin A, Vitamin D, Vitamin K, Thiamin, Riboflavin
*Preferences: Low Carbohydrate, Low Sugars, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Molds, 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: 6.21

Calories: 284

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	13.1 g	*
Saturated Fat	2 g	*
Monosaturated Fat	7.1 g	*
Polyunsaturated Fat	3.1 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	120 mg	*
EPA, DHA	108 mg, 202 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	72.2mg	*
Total Carbohydrate	9.4 g	*
Sugars	2.3 g	*
Fiber	3.4 g	*
Protein	32.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	509.2 IU	10%
Vitamin C	23 mg	38%
Vitamin D	73.9 IU	18%
Vitamin E	2.3 IU	8%
Vitamin B6	0.5 mg	25%
Vitamin B12	0.03 mcg	0%
Vitamin K	10.9 mg	14%
Folate	37.2 mcg	9%
Niacin	1.4 mg	7%
Riboflavin	0.18 mg	11%
Thiamin	0.26 mg	17%
MINERALS
Calcium	67.2 mg	7%
Copper	0.04 mg	2%
Iron	1.8 mg	10%
Magnesium	88.2 mg	22%
Manganese	0.55 mg	28%
Phosphorous	398.6 mg	40%
Potassium	1132.1 mg	32%
Selenium	56.3 mcg	80%
Sodium	433.9 mg	18%
Zinc	1.3 mg	9%
PHYTONUTRIENTS
Alpha-carotene	43.7 mcg
Beta-carotene	194.6 mcg
Beta-cryptoxanthin	0.58 mcg
Lutein + zeaxanthin	1.2 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).

Rating & Reviews

Write your own

There are no reviews yet