Special Diet - Created Date : 7.9.2019

Pan-Seared Lemon Pepper Cod over Fresh Mint Pea Puree

Pan-Seared Lemon Pepper Cod over Fresh Mint Pea Puree



Pan-Seared Lemon Pepper Cod over Fresh Mint Pea Puree

I can’t think of a more timely occasion to share a healthy seafood recipe from a former Olympian. This lemon pepper cod with fresh minted pea puree was created by Ryan and Sarah Hall, a husband and wife professional distance running duo.

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in lean fish like this lemon pepper cod are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Side Dish Suggestions for this Lemon Pepper Cod

In the picture shown here, a pesto pasta is shown on the side. You can do the same, with this easy cheese-free, dairy-free pesto recipe, but I would swap in a little of that fresh mint for some of the basil to tie the dish together. Or you can simply toss the pasta in some of the minted pea puree!

Other nice side dish options include rice (white or brown) or some seasonal zucchini and yellow squash lightly sauteed or roasted. Either of these choices can be seasoned with a little quality oil, salt and pepper.

Add peas, water and mint to a blender or food processor and season with salt. Briefly puree, taste test, and add more salt if needed. Puree until almost smooth. Cover and keep warm.

If frozen, rinse the ice glaze from the cod under cold water and pat dry with paper towel.

Heat a heavy, nonstick skillet over medium-high heat. Brush both sides of the fillets with olive oil and add them to the skillet. Cook, uncovered, for about 3 to 4 minutes, until browned. Shake the pan occasionally to keep fish from sticking.

Turn the cod over and sprinkle with the lemon pepper seasoning. Cover the pan tightly and reduce the heat to medium. Cook an additional 6 to 9 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish. Cook until the fish is opaque throughout.

To serve, spoon pea puree onto 4 plates. Top each with a cod fillet and serve immediately.

This sounds utterly incredible! I love the simple ingredients and the addition of the fresh mint to really brighten up the dish. I will absolutely need to make this one this week! Good thing I have a ton of cod in my fridge right now! Right on cue… ??



Microwave cooking and nutrition

Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?

How does microwave cooking work?

Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.

Are microwaves safe to cook?

Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.

When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.

Are microwaves bad for your health?

The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.

But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.

Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"


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