Black Cod in Parchment with Herbs and Artichoke Hearts

Cost per Serving: $4.03

Active Time: 30 minutes

Total Time: 30 minutes

Serves: 4

About This Recipe

Ingredients & Prep Special Diets Benefits Nutrition & Macros

Ingredients & Prep

1 can

Native Forest Quartered Artichoke Hearts (14 oz)

1/2 cup(s)

organic lemon juice

1 tsp

organic lemon zest

1/2 cup(s)

fresh basil

2 Tbsp(s)

organic extra virgin olive oil

16 ounce(s)

Alaskan black cod (sablefish)

1 can

Native Forest Quartered Artichoke Hearts (14 oz)

122 g

organic lemon juice

2 g

organic lemon zest

12 g

fresh basil

28 g

organic extra virgin olive oil

448 g

Alaskan black cod (sablefish)

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 and lemon zest. 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.

Transfer to oven and bake for 15 minutes. (Note: The thickness of the cod will affect cooking time.)

Carefully open and serve.

Autoimmune Paleo Diet
Candida Diet
Diabetic
Gluten-Free Diet
Gluten-Free/Dairy-Free Diet
Grain-Free Diet
High Protein Diet
Low Carb Diet
Low Starch Diet
Paleo Diet (Light)
Paleo Diet (Strict)
PCOS Diet
Pescetarian Diet
Primal Diet
Thyroid Diet
Whole Food
Ketogenic Diet
Low Carb High Fat (LCHF)

Benefits

Protein
Selenium
VitaminB12
VitaminC
VitaminK
Niacin
EPA DHA Omega-3

Calcium
Iron
Magnesium
Potassium
VitaminA
VitaminB6
Phosphorous

No Coconut
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 Pseudograins
No Red Meat
No Seeds
No Shellfish
No Soy
No Yeast
Low Carbohydrate
Low Sugars

Nutrition & Macros

Nutrition Information

2.4 Servings Fruits / 1.7 Servings Vegetables

View Calorie Breakdown

Calories: 301.3

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients

Amount

Total Fat

24.16 g

Saturated Fat

4.55 g

Monounsaturated Fat

14.13 g

Polyunsaturated Fat

3.04 g

Trans Fat

0 g

Essential Fatty Acids (Omega-3)

1732 g

ALA

169 mg

EPA

758 mg,

DHA

804 mg,

Conjugated Linoleic Acid(CLA)

0 mg

Cholesterol

54.88 mg

Total Carbohydrate

5.79 g

Net Carbohydrate

4.57 g

Sugars

0.76 g

Fiber

1.22 g

Protein

15.74 g

Sugar Alcohols

0 g

Vitamins

Amount

% Daily Value*

Vitamin A

511.8 IU

10%

Vitamin C

39.22 mg

65%

Vitamin D

0 IU

Vitamin E

1.08 IU

Vitamin B6

0.36 mg

18%

Vitamin B12

1.68 mcg

28%

Vitamin K

16.66 mg

21%

Folate

22.87 mcg

Niacin

4.54 mg

23%

Riboflavin

0.11 mg

Thiamin

0.12 mg

Choline

1.96 mg

Minerals

Calcium

167 mg

17%

Copper

0.05 mg

Iron

3.02 mg

17%

Magnesium

65.43 mg

16%

Manganese

0.05 mg

Phosphorous

191.73 mg

19%

Potassium

448.5 mg

13%

Selenium

40.92 mcg

58%

Sodium

333.31 mg

14%

Zinc

0.4 mg

Phytonutrients

Alpha-carotene

0.01 mcg

Beta-carotene

95.21 mcg

Beta-cryptoxanthin

6.79 mcg

Lutein + zeaxanthin

172.34 mcg

Lycopene

0 mcg

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