This is one of my favorite recipes all year long. It's a nutritional powerhouse supporting heart, liver, immune function and more! Here's why each component is beneficial:
Cod
Rich in Lean Protein: Cod is an excellent source of high-quality protein, essential for muscle repair, immune support, and overall body maintenance.
Omega-3 Fatty Acids: Provides heart-healthy omega-3s, which can reduce inflammation, support brain health, and improve cardiovascular health.
Spinach
Packed with Micronutrients: Spinach is high in vitamins A, C, and K, as well as folate, iron, and magnesium. These nutrients support vision, bone health, immune function, and red blood cell production.
Artichokes
Gut Health Booster: Artichokes are high in fiber, which supports digestion and a healthy gut microbiome.
Liver & Gallbladder Support: The liver loves anything bitter! Bitter foods stimulate the liver to produce bile, which helps with digestion, detoxifcation and cholesterol levels.
Rich in Antioxidants: Contains compounds like cynarin, which support liver function and may help in detoxification.
Capers
Flavorful and Low-Calorie: Capers add a burst of tangy flavor without adding significant calories or fat.
Antioxidant Properties: Contain quercetin, an antioxidant that may reduce inflammation and support heart health.
Lemon Butter Sauce
Lemon: Provides vitamin C, an antioxidant that supports immune health and collagen production. Lemon support digestion and detoxification as well as iron absorption.
Moderate Butter: Adds healthy fats and enhances flavor, improving satiety.
This recipe is a balanced combination of lean protein, healthy fats, and nutrient-dense vegetables. It’s perfect for supporting heart health, muscle recovery, immune health and overall wellness, especially during the fall and winter seasons when nutrient-dense meals are essential!
Ingredients:
4 (6 oz each) Wild Caught Cod Fillets
Salt and pepper to taste
Gluten free Searing Flour, for dusting
2 Tbsp Organic Extra Virgin Olive Oil or Avocado Oil
2 Tbsp Grass-fed, Pasture-Raised Butter
1/3 of a 3 oz jar Capers, drained, plus additional for garnish
1 pkg (12 oz) Artichoke Hearts Halves & Quarters
3/4 of an 11 oz Organic Baby Spinach
1-2 Tbsp Lemon Juice
Lemon slices, for garnish
Directions:
Season cod lightly with salt and pepper. Dust with pan-searing flour; pat off excess.
Heat oil in braising pan on MED-HIGH; add cod. Cook about 3 min until cod changes color one-quarter of way up and seared side has browned. Turn over; cook about 2 min, until second side has browned.
Add lemon juice and butter to separate pan, melt down.
Add capers, artichokes, spinach and lemon butter sauce to cod; cover. Cook about 6 min until internal temp of cod reaches 130 degrees (check by inserting thermometer halfway into thickest part of cod).
Transfer to serving platter; garnish with lemon slices and extra capers if you'd like.
I love this dish because it can be ready within minutes. You can serve it with potatoes, sweet potatoes, zucchini noodles or have it by itself.
Bon Appetit!
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