Baked White Fish Puttanesca
This White Fish Puttanesca combines the robust flavours of kalamata olives, cherry tomatoes, and a hint of chili, served atop perfectly seared cod. It's an ideal diabetes-friendly dish, packed with heart-healthy fats and low in carbohydrates, ensuring a nutritious and delicious Mediterranean dining experience.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Mediterranean
- Pescatarian
Why Diabetes Friendly?
- Low in carbohydrates: The dish primarily features fish and low-carb vegetables like tomatoes, making it excellent for maintaining blood sugar levels.
- Healthy fats: Olive oil and olives provide heart-healthy monounsaturated fats, which are beneficial for cardiovascular health, a common concern for those with diabetes.
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Ingredients
- cod 4 ounce
- salt 1/4 tsp
- pepper 1/8 tsp
- olive oil (divided) 3 tbsp
- cherry tomato (cut in half) 300 grams
- olives (kalamata, pitted ) ⅓ cup
- garlic (smashed and roughly chopped) 3 cloves
- red chili flakes ½ tsp
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Cooking Tips
- Proper fish preparation: Allowing the fish to come to room temperature before cooking can help it cook more evenly.
- Handling the sauce: When preparing the sauce, be mindful of the cooking times for garlic and tomatoes to prevent them from burning.
- Alternative cooking methods: If you don't have an oven-safe pan, you can transfer the contents to a baking dish for the oven portion of the recipe.
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Instructions
- If you have the time, bring the fish to room temperature for 45 minutes before cooking it.
- Preheat the oven to 300˚F (see note at the bottom).
- Season the fish fillets with salt and pepper.4 ounce cod, 1/4 tsp salt, 1/8 tsp pepper
- Heat a large oven-safe fry pan (I like cast iron) over medium high heat. Add half the oil. (see note at the bottom if you do not have an oven-safe pan).3 tbsp olive oil
- Add the chopped garlic and cook for 10-15 seconds. Add the tomatoes and cook for 1 minute.3 cloves garlic, 300 grams cherry tomato
- Add the olives and red pepper flakes or chili pepper. Cook for an additional 5 minutes. Remove this mixture from the pan to a heat-proof bowl and set aside.⅓ cup olives, ½ tsp red chili flakes
- Return the pan to the stovetop over high heat and add the remainder of the oil. Add the fish to the pan, flesh side down (if there is skin on the fish). Sear the fish on one side for 2-3 minutes. Flip the fish to the second side and cook for 1-2 minutes. Add the tomato mixture back to the pan and place the pan in the oven for 10 minutes or until the fish flakes. Serve hot.
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FAQ
- Can I use other types of fish for this recipe?
Yes, any firm white fish like tilapia or snapper can be used in place of cod, halibut, or grouper. - What can I serve with this dish to keep it diabetes-friendly?
To keep the meal low-carb and diabetes-friendly, consider serving it with a side of steamed vegetables or a green salad. - How can I ensure the fish is cooked properly?
The fish should flake easily with a fork when done. If you're unsure, using an instant-read thermometer, the internal temperature should reach 145°F (about 63°C). - Can I make this dish ahead of time?
While best served fresh, you can pre-cook the tomato and olive sauce and just reheat it when ready to cook the fish to simplify mealtime preparations.
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Nutrition
Per serving
Calories: 266.3kcal
Carbohydrates: 4.3g
Fiber: 1g
Sugar: 2g
Fat: 13.5g
Saturated Fat: 1.9g
Trans Fat:
Protein: 31.3g
Nutrition Facts
Baked White Fish Puttanesca
Amount per Serving
Calories
266.3
% Daily Value*
Fat
13.5
g
21
%
Saturated Fat
1.9
g
12
%
Cholesterol
73.1
mg
24
%
Sodium
425.7
mg
19
%
Potassium
885.6
mg
25
%
Carbohydrates
4.3
g
1
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
31.3
g
63
%
Vitamin C
19.5
mg
24
%
Vitamin D
1.5
µg
10
%
Calcium
46.7
mg
5
%
Iron
1.4
mg
8
%
Magnesium
63.5
mg
16
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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