Cod, Artichoke, and White Bean Dip

Gluten Free
Dairy Free
Health score
14%
Cod, Artichoke, and White Bean Dip
5 min.
5
205kcal

Suggestions

Ingredients

  • 14 ounce artichoke hearts rinsed drained canned
  • servings pepper black freshly ground to taste
  • 0.1 teaspoon cayenne pepper 
  • 0.5 pound cod white cooked
  • teaspoon rosemary fresh chopped
  • large garlic clove coarsely chopped
  • slices garnish: lemon rosemary sprigs fresh
  • tablespoons juice of lemon fresh
  • 1.5 teaspoons lemon zest 
  • 15 ounce navy beans white rinsed drained canned
  • tablespoons olive oil extra-virgin
  • servings salt to taste

Equipment

  • food processor

Directions

  1. Process garlic and 1 teaspoon rosemary in a food processor until finely chopped.
  2. Add olive oil and next 5 ingredients; process until smooth, stopping to scrape down sides.
  3. Add cod, salt, and black pepper; pulse just until well blended.
  4. Garnish, if desired.

Nutrition Facts

Calories205kcal
Protein29.81%
Fat27.85%
Carbs42.34%

Properties

Glycemic Index
23.9
Glycemic Load
0.1
Inflammation Score
-4
Nutrition Score
10.138695667619%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
1.69mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.03mg
Myricetin
0.02mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:205.12kcal
10.26%
Fat:6.31g
9.71%
Saturated Fat:0.94g
5.85%
Carbohydrates:21.59g
7.2%
Net Carbohydrates:15.85g
5.76%
Sugar:1.15g
1.28%
Cholesterol:19.5mg
6.5%
Sodium:892.8mg
38.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.2g
30.41%
Selenium:20.06µg
28.66%
Fiber:5.74g
22.98%
Phosphorus:208.3mg
20.83%
Manganese:0.35mg
17.59%
Folate:58.05µg
14.51%
Magnesium:55.65mg
13.91%
Potassium:449.41mg
12.84%
Vitamin E:1.79mg
11.96%
Vitamin B6:0.21mg
10.7%
Vitamin B1:0.16mg
10.6%
Iron:1.82mg
10.14%
Copper:0.2mg
9.78%
Vitamin C:6.28mg
7.61%
Vitamin B12:0.41µg
6.88%
Vitamin B3:1.37mg
6.86%
Zinc:0.88mg
5.84%
Vitamin K:6.1µg
5.81%
Calcium:50.78mg
5.08%
Vitamin B2:0.08mg
4.69%
Vitamin D:0.41µg
2.72%
Vitamin B5:0.24mg
2.37%
Source:My Recipes