Recipe

Diabetic-friendly Mediterranean fish bake

Serve this Mediterranean fish bake recipe with fluffy couscous and lemon for a diabetes-friendly meal the whole family will love. Plus it's ready in less than an hour - talk about speedy and healthy

By Jennene Plummer
  • 15 mins preparation
  • 30 mins cooking
  • Serves 4
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This recipe first appeared in Woman's Day.
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Ingredients

  • 2 courgettes, trimmed, cut into chunks
  • 2 Lebanese eggplant, trimmed, cut into chunks
  • 175 gram packet petite capsicums, halved, seeded
  • 1 red onion, thickly sliced
  • 2 garlic cloves, sliced
  • finely grated zest and juice of 1 lemon
  • 1 tablespoon olive oil
  • 400 gram can diced tomatoes
  • 1/4 cup Kalamata olives
  • 1/4 cup parsley leaves
  • 1/4 cup dill, chopped
  • 4 x 150g firm white fish fillets
  • 1 tablespoon pine nuts, toasted
  • couscous, lemon wedges to serve

Method

  • 1
    Preheat oven to moderate, 180°C. Spray a large baking dish with olive oil.
  • 2
    Combine courgette, eggplant, capsicum, onion, garlic and zest in the dish. Season. Pour over half the combined juice and oil.
  • 3
    Bake for 10-15 minutes until just tender.
  • 4
    Stir tomatoes, olives and half combined herbs through vegetables. Nestle fish in mixture. Drizzle with remaining oil mixture.
  • 5
    Bake for 10-15 minutes until fish flakes when tested with a skewer. Serve fish sprinkled with remaining herb mixture and nuts. Accompany with couscous and lemon wedges.

Notes

  • Use 500g prawns in this mixture instead of fish, if preferred. - Our recipes use low-GI foods (grains, pulses and noodles), 50g carbs or less, 10g fat or less (no more than 5g saturated fat) and less than 800mg sodium. They’re all around 2000kJ for a main meal.