Oven-Fried Cod With Avocado Puree
May 22, 2018
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.
- Yields: 4 servings
Directions
1Heat oven to 400 degrees. Spray a large baking sheet with olive oil.
2Spread 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.
3Mash avocado in a bowl. Mix in red onion, lime juice, and salt.
4Serve 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.
Ingredients
4 6-ounce cod filets
¼ cup stone ground cornmeal
¼ teaspoon salt
¼ teaspoon black pepper
1 medium avocado, peeled, pitted, and chopped
½ cup finely minced red onion
2 tablespoons lime juice
¼ teaspoon salt
Nutrition Facts
Interested in becoming a US MED customer?
It’s simple, fast and easy! Just complete a quick form or call 1-877-840-8212 now and let us take care of the rest.
Let's Get Started
Here’s the best part: getting started is simple, fast and easy!
We’ll coordinate your medical supply needs with your doctor and insurance company to ensure you receive what you need, when you need it. It’s that easy!
Simply sign up today and we'll do the rest.
If you have any questions, you can always call 1-877-840-8218.
US MED is America's primary choice for home delivery of quality medical supplies. Since 1996, over 500,000 satisfied patients have received disease state education and medical supplies from our highly trained customer service specialists. US MED, the largest provider of Diabetic Supplies to the Medicare community, is licensed and accredited by Accreditation Commission for Health Care (ACHC) and maintains an A+ rating from the Better Business Bureau. We provide all products necessary to treat the Diabetes disease state, including therapies for its associated comorbidities. Our product portfolio includes, but is not limited to, the following: Diabetic testing strips, Continuous Glucose Monitors or CGMs, Insulin Pumps, Sleep Apnea and CPAP supplies, and Nebulizers.