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Diabetes Bites - curated collection of recipes for type 1 & type 2 diabetes

A curated collection of recipes for type 1 and type 2 diabetes by a diabetes educator and nutritionist, complete with nutritional information.

Mediterranean Fish

Original recipe: https://boldappetite.com/mediterranean-fish/#wprm-recipe-container-6271

INGREDIENTS:

  • 2 1/2 lbs cod, or another firm white fish cut in 6-7 oz pieces
  • white or yellow onion cut in half then sliced
  • 8 garlic cloves sliced
  • 2 tbsp olive oil extra virgin
  • 28 oz crushed tomatoes
  • 1/2 cup chicken broth
  • 10-12 oz small vine cherry tomatoes sub out for a pint of grape tomatoes
  • 3 oz kalamata olives
  • 5 oz castelvetrano olives
  • 3 tbsp fresh parsley minced
  • 1 tbsp fresh oregano or 1 tsp dried oregano

      DIRECTIONS:

      1. If the cod isn’t already pre-butchered, cut the cod into 6-7 oz fillets
      2. Place the cut fish, sliced garlic, and sliced onions in a large bowl. Coat with 2 tbsp of olive oil, and a heavy pinch of salt, approx. 1/2 tsp. Toss to coat, and place on the side.
      3. Line the pot or pan with 2 layers of parchment. Add in the crushed tomatoes and chicken broth.
      4. Layer the onions, garlic, and fish in the pan, making sure you are putting a good amount of the onions under the fish.
      5. Add the tomatoes, and both olives, making sure they are for the most part resting in the sauce. Sprinkle the parsley and oregano and another 1/2 tsp of salt.
      6. Place the pot on the stove on low-medium heat and cook for 17-23 minutes or until the fish is cooked through and flakey. Serve over rice or with crusty bread.
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