Pan Seared Black Pepper Ginger Cod with Rice
Enjoy a diabetes-friendly fusion of flavours with our Black Pepper Ginger Cod served alongside nutrient-rich black or brown rice. This dish combines the lean protein of cod and the fibre of black rice to manage blood sugar levels effectively, making it a perfect heart-healthy, gluten-free dinner option.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Fat
- Nut-Free
Why Diabetes Friendly?
- Low Glycemic Index: The recipe suggests using black or brown rice, both of which have a lower glycemic index compared to white rice. This helps in managing blood sugar levels more effectively.
- High in Protein: Cod is a lean source of high-quality protein, which is beneficial for blood sugar regulation as it slows down the digestion and absorption of carbohydrates.
- Rich in Fiber: Black rice, also known as forbidden rice, is rich in dietary fiber, which aids in blood sugar control by slowing the absorption of sugar into the bloodstream.
- Healthy Fats: The use of heart-healthy oils like canola, grapeseed, or sunflower oil adds beneficial fats without contributing to unhealthy cholesterol levels.
- Low in Saturated Fat: The recipe is low in saturated fats, reducing the risk of heart disease, which is important for people with diabetes as they have a higher risk of cardiovascular disease.
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Ingredients
- rice (black short grain) 1/2 cup
- cod (fillets, skinless ) 10 ounce
- canola oil 1 tsp
- ginger (freshly grated ) 2 tsp
- pepper (ground) 1/8 tsp
- salt ¼ tsp
- canola oil 1 tbsp
- green onion (sliced) 2 stalks
- butter (unsalted) 1 tbsp
- sugar 1 tsp
- red chili flakes ¼ tsp
- rice vinegar 1 tbsp
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Cooking Tips
- Rice Cooking: Start cooking the rice ahead since it takes longer. Opting for a rice cooker can simplify this process, especially when using brown or black rice.
- Fish Preparation: Allowing the cod to sit with the seasonings at room temperature before cooking enhances the flavors absorbed by the fish.
- Searing Cod: Searing the cod with the skin side up (even though the skin is removed) ensures an even cook and a great texture.
- Serving Suggestion: Pairing this dish with a steamed green vegetable not only adds colour and variety but also increases the fiber content, making it even more diabetic-friendly.
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Instructions
- Start by cooking the rice according to package directions. If you are using a rice cooker, set it to the “brown rice” setting.1/2 cup rice
- Place the cod fillets on a piece of parchment paper. Drizzle with oil and rub the minced ginger all over. Season the fish generously with coarse pepper and the ¼ tsp kosher salt. Let sit at room temp for 15 minutes (or up to 30 minutes). Only start cooking the fish once the rice is ready. Have all your ingredients next to the stove.10 ounce cod, 1 tsp canola oil, 2 tsp ginger, 1/8 tsp pepper, ¼ tsp salt
- Heat a small frying pan over medium heat for about 5-8 minutes. Add the oil, place the fish in the pan (I place it with the top side of the fish down). There is no skin on the fish, but you can tell which side had the skin (face that side up). Sear the fish for 4 minutes. Flip, add the whites of the green onion to the pan and cook the fish on the second side for another 4 minutes.1 tbsp canola oil, 2 stalks green onion
- Add the butter in pieces around the fish (not on the fish), add the chili flakes, sugar and vinegar to the pan. Tip the pan towards you and using a spoon, baste the top of the fish with the liquid in the pan. Do this for about 30 seconds, remove from the heat.1 tbsp butter, 1 tsp sugar, ¼ tsp red chili flakes, 1 tbsp rice vinegar
- Prepare 2 serving plates with a scoop of black rice. Sprinkle the rice with the green parts of the green onion, a piece of cod on part of the rice and spoon the pan juices all over.
- Serve immediately.
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FAQ
- Can I substitute cod for another type of fish?
Yes, you can use other white fish like halibut or tilapia. However, cooking times may vary slightly depending on the thickness of the fillets. - Is this dish suitable for people with gluten intolerance?
Yes, this recipe is gluten-free as it does not contain any wheat or gluten-containing ingredients. - Can I make this dish vegan?
To make this dish vegan, substitute the cod for a plant-based protein like tofu or tempeh and use a plant-based butter alternative. - How can I increase the spiciness of this dish?
You can increase the amount of dried red pepper flakes or add fresh chopped chili to the pan while cooking the fish for an extra kick. - What can I use if I don't have rice vinegar?
Apple cider vinegar or white wine vinegar can be good substitutes for rice vinegar, offering a similar acidic balance to the dish.
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Nutrition
Per serving
Calories: 432.7kcal
Carbohydrates: 39.2g
Fiber: 2.1g
Sugar: 2.7g
Fat: 17.1g
Saturated Fat: 4.7g
Trans Fat: 0.3g
Protein: 29.3g
Nutrition Facts
Pan Seared Black Pepper Ginger Cod with Rice
Amount per Serving
Calories
432.7
% Daily Value*
Fat
17.1
g
26
%
Saturated Fat
4.7
g
29
%
Trans Fat
0.3
g
Cholesterol
76
mg
25
%
Sodium
377.7
mg
16
%
Potassium
738.4
mg
21
%
Carbohydrates
39.2
g
13
%
Fiber
2.1
g
9
%
Sugar
2.7
g
3
%
Protein
29.3
g
59
%
Vitamin C
3.8
mg
5
%
Vitamin D
1.4
µg
9
%
Calcium
46
mg
5
%
Iron
1.5
mg
8
%
Magnesium
115.6
mg
29
%
Zinc
1.6
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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