How to Make Budget-Friendly Cod Provencale
This light, delicious seafood dish may look fancy, but it’s an easy and budget-friendly option for a lower carb main dish that’s designed specifically for those with diabetes. Pair with a side salad and you have a restaurant quality weeknight dinner at a fraction of the cost.
This recipe is from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this title and other great ADA cookbooks, please click here.
10 min prep time
20 min cook time
8servings
1/8th recipe
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Step-By-Step Instructions:
- Preheat oven to 375°F.
- Prep a baking dish with nonstick cooking spray.
- Heat the olive oil in a heavy skillet and add onions, garlic, and bell pepper, cooking until the onion is soft. Add the anchovies, olives, fennel seed, and black pepper. Stir to combine.
- Place 4 pieces of the cod in a single layer in the baking dish. Spread evenly with the anchovy/olive mixture.
- Top each piece with another piece, making a cod “sandwich.” Top each with a slice of tomato.
- Combine the diluted tomato paste with the red wine and pour over the fish.
- Bake for 20 minutes until the fish is flaky, basting every 5 minutes or so.
Nutrition facts
8 Servings
-
Serving Size
1/8th recipe
-
Amount per serving
Calories
230
- % Daily value*
-
Total Fat
7g
9%-
Saturated Fat
1.1g
6% -
Trans Fats
0g
-
Saturated Fat
-
Cholesterol
80mg
27% -
Sodium
425mg
18% -
Total Carbohydrate
6g
2%-
Dietary Fiber
2g
7% -
Total Sugars
3g
-
Dietary Fiber
-
Protein
33g
-
Potassium
520mg
11%
Ingredients
nonstick cooking spray (Nonstick)
1
olive oil
2 tbsp
large onion (diced)
1
garlic (minced)
3 clove
large bell pepper (diced)
1
can anchovies packed in oil (chopped and drained but not rinsed)
1
black olives (pitted)
1 cup
fennel seeds
1/8 tsp
black pepper (ground)
1 tsp
cod filets (boneless )
8
tomato slices
4
tomato paste (diluted with water to make ½ cup)
1 tbsp
red wine
1 cup