This recipe lets you to enjoy crispy fried fish in a diabetes-friendly way. Breaded with whole grain cornmeal, this recipe for cod gets cooked in the oven instead of the deep fryer. Top it with a dollop of homemade avocado puree, packed with healthy fats and fiber.
Heat oven to 400 degrees. Spray a large baking sheet with olive oil.
Spread cornmeal on a large plate. Mix in salt and pepper. Dip fish lightly into the cornmeal. Arrange evenly on the baking sheet. Spray the top of the fish with olive oil then place in the oven to bake 20 minutes, until it’s cooked through and flakes easily with a fork.
Mash avocado in a bowl. Mix in red onion, lime juice, and salt.
Serve fish topped with a large dollop of avocado puree.
Source: Very Well Fit
Cooking and Serving Tips
To check if your avocado is ripe, look to make sure it has black skin without any indentations. It should yield to firm yet gentle pressure. You can also check the color beneath the stem, which should be a pale green. If it’s a pale yellow or brown, it needs a few more days to ripen. If it’s dark brown, it’s overripe.
To round out this meal, serve with a side of brown rice or another whole grain, like farro or quinoa, tossed with fresh herbs. This is also delicious with steamed or roasted sweet potatoes. I especially enjoy sweet potatoes flavored with chili powder. The sweet and spicy combination is quite appealing.
To keep things simple, serve this with a side of roasted vegetables. Since most vegetables roast at 400 degrees, you can put a roasting sheet of chopped vegetables tossed with olive oil in the oven on the rack beneath the fish to cook.
Serving Size 4 servings
Servings 1
- Amount Per Serving
- Calories 131
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 1g5%
- Cholesterol 18mg6%
- Sodium 322mg14%
- Total Carbohydrate 11g4%
- Dietary Fiber 3g12%
- Sugars 1g
- Protein 9g18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Heat oven to 400 degrees. Spray a large baking sheet with olive oil.
Spread cornmeal on a large plate. Mix in salt and pepper. Dip fish lightly into the cornmeal. Arrange evenly on the baking sheet. Spray the top of the fish with olive oil then place in the oven to bake 20 minutes, until it’s cooked through and flakes easily with a fork.
Mash avocado in a bowl. Mix in red onion, lime juice, and salt.
Serve fish topped with a large dollop of avocado puree.
Medical Review by Chef Robert Lewis , Professional Chef, Author, and Speaker
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