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Budget-Friendly Cod Provencale
10 min prep time
20 min cook time
8servings
Recipe by
Charles Mattocks
Source
Budget-Friendly Fresh and Local Diabetes Cookbook
Photo by
Renee Comet
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.
10 min prep time
20 min cook time
8servings
4-ounce fillet + 1/4 cup topping
Print Recipe >
Step-By-Step Instructions:
-
Preheat oven to 375°F.
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Prep a baking dish with nonstick cooking spray.
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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.
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Place 4 pieces of the cod in a single layer in the baking dish. Spread evenly with the anchovy/olive mixture.
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Top each piece with another piece, making a cod “sandwich.” Top each with a slice of tomato.
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Combine the diluted tomato paste with the red wine and pour over the fish.
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Bake for 20 minutes until the fish is flaky, basting every 5 minutes or so.
Nutrition facts
8 Servings
-
Serving Size
4-ounce fillet + 1/4 cup topping
- Amount per serving Calories 190
- % Daily value*
-
Total Fat
4.5g
6%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 70mg 23%
- Sodium 450mg 20%
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Total Carbohydrate
6g
2%
- Dietary Fiber 1g 4%
- Total Sugars 2g
- Added Sugars 0g 0%
- Protein 27g
- Potassium 640mg 14%
Ingredients
nonstick cooking spray
1 spray, 0.25 g
olive oil
2 tbsp
onion(s) (diced)
1 large
garlic (minced)
3 clove
bell peppers (diced)
1 large
can anchovies packed in oil (chopped and drained but not rinsed)
1 (2-ounce) can
black olives (pitted)
1 cup
fennel seeds
1/8 tsp
black pepper
1 tsp
cod filets (about 5 ounces each, boneless )
8 whole
tomato(es) (sliced)
1 large
tomato paste (diluted with water to make ½ cup)
1 tbsp
red wine
1 cup
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