Description
This recipe offers a flavorful and nutritious option for those managing diabetes. Baked cod, rich in lean protein and healthy fats, pairs perfectly with steamed broccoli, a low-carb, high-fiber vegetable. Together, they create a satisfying and diabetes-friendly meal.
Ingredients
Scale
- 4 cod fillets (about 6 ounces each)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 4 cups broccoli florets
Instructions
Step1:
- Preheat Oven: Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it.
- Prepare Cod: Pat dry the cod fillets with paper towels. Place them on the prepared baking sheet.
Step 2:
- Season Cod: In a small bowl, mix together olive oil, minced garlic, lemon zest, lemon juice, salt, and pepper.
- Brush this mixture over the cod fillets, ensuring they’re evenly coated.
Step 3:
- Bake Cod: Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.
Step 4:
- Steam Broccoli: While the cod is baking, steam the broccoli florets until they are tender but still vibrant green, about 5-7 minutes.
Step 5:
- Serve: Once the cod is done, serve it alongside the steamed broccoli.
- Optionally, garnish with additional lemon wedges.
Equipment
[220 Sheets] Full Sheet Pan 16 x 24 Inch Parchment Paper Baking Sheets by Baker’s Signature
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200 Pcs Unbleached Parchment Paper Baking Sheets
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BLACK+DECKER 4-Slice Toaster Oven
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Boxiki Kitchen Nonstick Ceramic Baking Sheet
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Premium Nonstick Baking Sheet Pans
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- For added flavor, sprinkle some dried herbs such as thyme or dill over the cod before baking.
- If you prefer a crispy top on your cod, broil it for the last 1-2 minutes of cooking.
- Be careful not to overcook the cod, as it can become dry. It should be opaque and easily flake with a fork when done.
- Prep Time: 10minutes
- Cook Time: 20minutes
- Category: Anti-Disease Eats,Gluten-Free,Special Diets,HEALTH