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Diabetes Bites Newsletter

Recipes for type 1 and type 2 diabetes.

Oven-Roasted Cod with Tomato, Cannellini and Swiss Chard –  a low glycemic & gluten free recipe

Original recipe: Whole Foods

Serves 4

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 shallot, halved and sliced
  • 1/2 small yellow onion, diced
  • 3 cloves garlic, chopped
  • 2 cups chopped Baby Spinach
  • 1/2 cup white wine
  • 1 (28-oz) can whole tomatoes
  • 1 (15-oz) can cannellini beans, rinsed and drained
  • 2 bay leaves
  • 1/8 teaspoon crushed red chile flakes
  • 1 teaspoon kosher salt, divided
  • 4 (6-oz) pieces skinless cod fillet
  • 1/2 teaspoon ground black pepper

Directions: 

Preheat the oven to 400°F. Heat oil in a large ovenproof skillet over
medium-high heat. Add shallot and onion and cook until softened, about 3
minutes. Add garlic and Swiss chard and cook until chard has wilted, about
2 minutes. Pour in wine and simmer until mostly evaporated, about 2
minutes. Add tomatoes and their juices; use the side of a spoon to break
up tomatoes into chunks. Stir in cannellini beans, bay leaves, chile
flakes and 1/4 teaspoon of the salt.

Sprinkle cod on both sides with remaining 3/4 teaspoon salt and pepper.
Nestle pieces of cod into tomato mixture. Transfer the skillet to the oven
and cook until cod is just cooked through, about 15 minutes.

Nutrition Facts: (per serving)

Carbs: 30g
Fat: 3g
Protein: 35g
Fiber: 7g

Back to February 2019 Newsletter