Any type of fish fillet such as sole or tilapia can be used in this recipe. And be sure to adjust the cooking time according to the thickness of fish—a 1 1/2-inch fillet takes 20 minutes to bake in a preheated oven.
How to Make It
Preheat oven to 400°F. Line a baking tray with foil and lightly spray with olive oil spray.
In a small bowl, stir together the mustards, cumin, and honey. Rinse fish and pat dry. Spoon mustard coating on both sides of fish and place on prepared baking tray.
For fish fillets 1 1/2 inches thick, bake 20 minutes. Place fish on individual plates and pour pan juices over the top. Sprinkle with pepper.
Bring water to a boil and stir in barley. When water returns to a boil, reduce the heat to medium, cover, and simmer 10 minutes. Drain and set aside.
Heat 1 teaspoon oil in a nonstick skillet and sauté onion until transparent and golden, about 10 minutes. Add tomatoes and sauté 2 minutes.
Add barley, mint, and remaining oil. Toss well. Add salt and pepper and serve.
This recipe excerpted from The 12-Week Diabetes Cookbook. ©2018 by the American Diabetes Association. Available at ShopDiabetes.org.