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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.
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.
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
-
Total Fat
7g
- Saturated Fat 1.1g
- Cholesterol 80mg
- Sodium 425mg
-
Total Carbohydrate
6g
- Dietary Fiber 2g
- Total Sugars 3g
- Protein 33g
- Potassium 520mg
- Phosphorous 220mg
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
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