Recipe: Baked cod with ratatouille

Recipe: Baked cod with ratatouille

Looking for inspiration to achieve the recommended weekly fish intake? Here’s one to add to your weekly meal planner. It's simple and super speedy to make. 

Ingredients

Serves 2

Per Serving = 280 calories

  •  2 cod loins
  • 400g can chopped tomatoes
  • 1 courgette, sliced into 1cm thick rounds
  • 1 aubergine, sliced into 1cm thick rounds
  • 1 yellow pepper, sliced into strips
  • 5 cherry tomatoes, halved
  • ½ red onion, sliced finely
  • 2 garlic cloves, crushed
  • Juice of ½ a lemon
  • 1 tbsp balsamic vinegar
  • 1 tsp rapeseed oil
  • A handful of fresh basil

Method

  1. Preheat the oven to 160°C (fan oven)
  2. Season the cod with a squeeze of lemon and a sprinkle of cracked black pepper. Loosely wrap each cod loin in the foil to form two parcels. Place on a baking tray and once the oven is to temperature, bake for 18-22 minutes.
  3. Meanwhile, heat a large pan over a medium heat. Add half the oil, and then brown the aubergines and courgette for 5 minutes on each side or until soft. Set aside.
  4. Add the remaining oil, balsamic vinegar, garlic, onions and peppers to the pan and heat for 5 minutes.
  5. Add in the aubergine, courgette and cherry tomatoes, then pour over the chopped tomatoes. Sprinkle over the fresh basil leaves then cover with a lid and simmer for a further 5 minutes so all vegetables are soft.
  6. Serve the ratatouille into bowls. Remove the cod from the oven once cooked and place over the ratatouille.
  7. Enjoy!

Nutritional information

Pairing a delicious cod loin with these vibrant vegetables creates a dish packed with protein and fibre, whilst have the added benefits of being low in calories, fat and sugar. A great meal option for individuals with type 2 diabetes looking to reduce their weight, improve their blood glucose control and better manage their blood pressure and cholesterol levels through dietary changes. 

Cod

National guidelines suggest that as part of a healthy diet, you should eat at least two portions of fish a week - with oily fish recommended at least twice per week if you have been diagnosed with diabetes.

Fish is a great source of protein, which is important for building and repair of tissue. It also contains omega-3, an essential fatty acid linked to better heart health. And vitamin D, which helps to keep your bones, muscles and teeth healthy.

Vegetables

The vegetable base provides a big hit of fibre, vitamins and minerals and helps towards the five-a-day fruit and vegetable recommendations. Studies have found that eating higher amounts of fibre can reduce the risk of heart problems linked to diabetes such as cardiovascular disease (CVD) and coronary heart disease. This reduced risk is related to the beneficial effect of high fibre intake on blood lipid profiles - including reducing total blood cholesterol and levels of LDL cholesterol (‘bad’ cholesterol). 

See our article 'Type 2 Diabetes Diet'  for more information about healthy eating with type 2 diabetes.

 

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