Mediterranean Baked Cod with Herbed Barley
A light yet satisfying diabetic-friendly dish featuring flaky baked cod, nutty pearl barley, and sweet roasted fennel, all infused with fresh herbs and lemon for a burst of Mediterranean flavor.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1010 calories
$7 per serving
$40 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 300g cod fillets (2 fillets)
- 100g pearl barley
- 1 large fennel bulb, sliced
- 200g cherry tomatoes
- 2 cloves garlic, minced
- 1 lemon
- 30ml extra virgin olive oil
- 1 small bunch fresh parsley, chopped
- 1 small bunch fresh dill, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Cook the pearl barley in a pot of boiling water according to package instructions, typically for 25-30 minutes, until tender.
- 2.While the barley cooks, place the sliced fennel and whole cherry tomatoes on a baking tray. Drizzle with half the olive oil (15ml) and season with salt and pepper. Roast for 20-25 minutes until tender.
- 3.Pat the cod fillets dry. In a small bowl, mix the remaining olive oil (15ml), minced garlic, and the juice of half a lemon. Place the cod on a separate small baking dish or parchment paper.
- 4.Pour the olive oil mixture over the cod fillets and season with salt and pepper. Place the cod in the oven for the final 12-15 minutes of roasting time, or until the fish is opaque and flakes easily.
- 5.Once cooked, drain the barley well. Stir in the chopped fresh parsley, dill, and a squeeze from the remaining lemon half.
- 6.To serve, divide the herbed barley between two plates. Arrange the roasted fennel and tomatoes on top, and place a baked cod fillet alongside.
Nutrition Information
30g
fat
101g
carbs
25g
fiber
77g
protein
Why this recipe
This recipe is excellent for blood sugar management. The lean protein from cod and high-fiber complex carbohydrates from barley ensure slow, sustained energy release, while fennel and tomatoes provide essential vitamins and antioxidants.