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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.

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Credit: Mittera Group/The 12-Week Diabetes Cookbook

Recipe Summary

prep:
10 mins
cook:
25 mins
total:
35 mins
Yield:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°F. Line a baking tray with foil and lightly spray with olive oil spray.

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  • 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.

Source

This recipe excerpted from The 12-Week Diabetes Cookbook. ©2018 by the American Diabetes Association. Available at ShopDiabetes.org.

Nutrition Facts

490 calories; fat 13g; saturated fat 1.9g; cholesterol 60mg; sodium 670mg; potassium 1265mg; carbohydrates 53g; fiber 11g; sugars 16g; protein 42g.
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