Recipes for Managing Chronic Diseases: Diabetes Mellitus Type 2 (low carb), Hypertension (low sodium)
Nutritional Content and Health Benefits
This Mediterranean-inspired dish is bursting with flavor. Even better, the ingredients that make up this recipe have each been shown to reduce the risk of type 2 diabetes and improve heart health. The cumin, rosemary, and black pepper enhance the savory taste of this meal without adding additional salt. Easy and healthy weekday fish recipe? Done!
Cod – Cod is a type of white fish that is high in B vitamins and lean protein. One serving (4 oz) of cod provides over 35% of the daily requirement for B12 for adults [i]. In addition, this fish is low in calories and carbohydrates, making it an ideal choice when managing your blood sugar. If you’re managing renal disease, make sure to discuss with your healthcare provider what the appropriate amount of protein intake per day is for you.
Olive Oil – Besides adding a delectable Mediterranean flavor to this meal, olive oil provides many nutritional benefits for the heart, including reducing blood pressure and the risk of hypertension [ii]. Olive oil is loaded with antioxidants to fight free radical damage and has anti-inflammatory and antimicrobial properties [iii]. No need to sacrifice flavor for health when using this ingredient!
- 1 lb cod fillets (4 oz each)
- 2 tablespoons extra-virgin olive oil
- ½ tsp ground cumin
- ½ tsp ground or fresh rosemary
- ½ tsp ground black pepper
1. Preheat the oven to 350 F.
2. Dry off fish fillets and flatten fillets by applying pressure with the bottom of a skillet and a paper towel to cover the fish.
3. Coat fillets with olive oil.
3. Rub spices onto fillets and place in a baking dish.
4. Bake for 20 to 25 minutes until the fish is opaque and flakes easily.
[i] Vitamin B12 content in cod. Retrieved from https://ods.od.nih.gov/factsheets/Vitaminb12-HealthProfessional/
[ii] Gaforio JJ, Visioli F, Alarcón-de-la-Lastra C, et al. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients. 2019;11(9):2039. Published 2019 Sep 1
[iii] Tripoli E, Giammanco M, Tabacchi G, Di Majo D, Giammanco S, La Guardia M. The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health. Nutr Res Rev. 2005 Jun;18(1):98-112.
[iv] Tasty baked fish. Retrieved from https://www.davita.com/diet-nutrition/recipes/seafood/tasty-baked-fish