Mediterranean Cod and Chickpea Bake
A vibrant and flavorful one-pan meal, packed with lean protein, fiber-rich vegetables, and healthy fats. This easy, diabetic-friendly recipe is perfect for a nutritious weeknight dinner that supports stable blood sugar levels.
1030 calories
$9 per serving
$35 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 200g sweet potato, cubed
- 200g canned chickpeas, drained and rinsed
- 1 red bell pepper, chopped
- 150g cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 1 tsp dried oregano
- Fresh parsley, for garnish
- Salt and black pepper to taste
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Instructions
- 1.Preheat your oven to 200°C. On a large baking sheet, toss the cubed sweet potato, chopped bell pepper, sliced red onion, and chickpeas with half of the olive oil (15ml), dried oregano, salt, and pepper.
- 2.Roast the vegetables for 15 minutes until they begin to soften.
- 3.While the vegetables are roasting, pat the cod fillets dry with a paper towel. In a small bowl, mix the remaining olive oil (15ml), minced garlic, and the juice of half a lemon.
- 4.Remove the baking sheet from the oven. Gently stir in the halved cherry tomatoes. Create space among the vegetables and place the cod fillets on the sheet.
- 5.Brush the cod fillets with the garlic-lemon oil mixture and season with a little more salt and pepper.
- 6.Return the pan to the oven and bake for an additional 10-12 minutes, or until the cod is opaque and flakes easily with a fork.
- 7.Garnish with freshly chopped parsley and serve immediately with wedges from the remaining half of the lemon.
Nutrition Information
30g
fat
105g
carbs
28g
fiber
77g
protein
Why this recipe
This recipe is ideal for blood sugar management as it combines lean protein from cod with high-fiber chickpeas and vegetables. Sweet potato provides complex carbs for sustained energy, and olive oil adds healthy monounsaturated fats, creating a balanced meal.
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