66 DI ABETIC LI VING / FALL 2 019
Nourish: MEDITERRANEAN INSPIRATION
Moroccan Cod & Vegetables
with Chermoula Sauce
ACTIVE: 40 min. TOTAL: 50 min.
28g CARB
Chermoula is a classic Moroccan sauce
made of lemon juice, garlic, paprika, and
fresh herbs. Ras el hanout is a Moroccan
spice blend available at well-stocked super-
markets and online. (Photo, page 63.)
1 large russet potato, peeled and
very thinly sliced
2 cups cauliflower florets
2 green bell peppers, cut into
1-inch pieces
2 plum tomatoes, thinly sliced
1 jalapeño pepper, seeded and
sliced into rings (optional)
3 Tbsp. extra-virgin olive oil,
divided
1 tsp. ras el hanout spice blend
2 lemons
2 Tbsp. finely chopped fresh
cilantro
2 Tbsp. finely chopped fresh
Italian parsley
3 cloves garlic, minced
1 tsp. paprika
½ tsp. salt
1 lb. cod fillet, cut into 4 portions
- Preheat oven to 425°F.
- Toss potato, cauliflower, bell peppers,
tomatoes, jalapeño (if using), 1 Tbsp.
oil, and ras el hanout in a large bowl.
Transfer to a large rimmed baking sheet.
Roast, stirring every 10 minutes, until the
vegetables are tender, about 25 minutes.
- Meanwhile, zest and juice lemons. Mix
the lemon juice, cilantro, parsley, garlic,
paprika, and salt in a medium bowl. Stir
in the remaining 2 Tbsp. oil.
- Cut several slash marks into the top
of each piece of fish. Place the fish, skin-
side down, on the vegetables. Drizzle
with the lemon juice mixture. Roast until
the fish is cooked through and flakes
easily, 10 to 15 minutes. Sprinkle with
lemon zest, if desired, and serve.
SERVES 4: 3 oz. fish + 1¼ cups
vegetables each
CAL 284, CARB 28g (fiber 5g, sugars 5g),
FAT 12g (sat. fat 2g), PROTEIN 19g,
CHOL 45mg, SODIUM 610mg,
POTASSIUM 1,058mg.
Swordfish alla Ghiotta
over Polenta
ACTIVE: 20 min. TOTAL: 45 min.
TO MAKE AHEAD: Refrigerate polenta
(Steps 1-2) for up to 1 week. To reheat,
combine with ½ cup water in a saucepan
over medium heat, stirring occasionally.
19g CARB
In Sicily and Calabria, the ghiotta style of
cooking involves simmering fish or meat
with celery, olives, capers, basil, and toma-
toes. (Photo, page 64.)
2-21/2 cups water
½ tsp. salt, divided
½ cup coarse or regular yellow
cornmeal or polenta
1 Tbsp. extra-virgin olive oil
4 medium stalks celery, diced
2 cloves garlic, minced
1 15-oz. can no-salt-added diced
tomatoes
¼ cup green olives, such as
Sicilian colossal or Cerignola,
rinsed, pitted, and coarsely
chopped
3 Tbsp. chopped fresh basil
1 Tbsp. capers, rinsed
1/8 tsp. ground pepper
Pinch of crushed red pepper
1 lb. swordfish, cut into 4 steaks
Fresh basil for garnish
- Bring 2 cups water to a boil in a me-
dium saucepan over high heat. Add ¼
tsp. salt. Slowly pour in cornmeal (or po-
lenta) in a gentle stream, stirring rapidly
with a whisk or wooden spoon to avoid
lumps. Cook, stirring, until the mixture
starts to thicken, about 3 minutes.
- Reduce heat to a low simmer. Cook,
stirring every 5 minutes, until the po-
lenta easily comes away from the sides
of the pan, 20 to 25 minutes. While
stirring, crush any lumps against the
side of the pan. If the polenta becomes
too thick to stir, add ½ cup water. The
final texture should be similar to a thick
porridge. Remove from heat and cover
to keep warm.
- Meanwhile, heat oil in a large skillet
over medium heat. Add celery; cook,
stirring occasionally, until tender,
about 5 minutes. Add garlic; cook until
aromatic but not browned, 30 seconds.
Stir in tomatoes, olives, basil, capers,
ground pepper, crushed red pepper, and
the remaining ¼ tsp. salt. Cover, reduce
heat to low, and simmer for 5 minutes.
- Place swordfish steaks in the sim-
mering sauce. Cover and cook until the
fish is cooked through, 10 to 15 minutes.
5. To serve, spoon the polenta onto a
large serving platter. Arrange the fish
over the polenta, top with the sauce, and
garnish with fresh basil, if desired.
SERVES 4: 3 oz. fish + 1/3 cup polenta +
½ cup sauce each
CAL 276, CARB 19g (fiber 3g, sugars 4g),
FAT 12g (sat. fat 2g), PROTEIN 22g,
CHOL 65mg, SODIUM 536mg,
POTASSIUM 579mg.
Provençal Fish with Roasted
Potatoes & Mushrooms
ACTIVE: 15 min. TOTAL: 1 hr.
25g CARB
This simple meal is typical of southern
France. Look for herbes de Provence,
an aromatic spice blend, at most
grocery stores.
1 lb. Yukon Gold or red potatoes,
cubed
1 lb. mushrooms (shiitake,
cremini, oyster, or other fresh
mushrooms), trimmed and
sliced
2 Tbsp. extra-virgin olive oil,
divided
¼ tsp. salt
¼ tsp. ground pepper
2 cloves garlic, peeled and sliced
14 oz. halibut, grouper, or cod fillet,
cut into 4 portions
4 Tbsp. lemon juice
1 tsp. herbes de Provence
Fresh thyme for garnish
- Preheat oven to 425°F.
- Toss potatoes, mushrooms, 1 Tbsp.
oil, salt, and pepper in a large bowl.
Transfer to a 9x13-inch baking dish.
Roast until the vegetables are just ten-
der, 30 to 40 minutes.
- Stir the vegetables, then stir in garlic.
Place fish on top. Drizzle with lemon
juice and the remaining 1 Tbsp. oil.
Sprinkle with herbes de Provence. Bake
until the fish is opaque in the center and
flakes easily, 10 to 15 minutes. Garnish
with thyme, if desired.
SERVES 4: about 2.5 oz. fish + about
½ cup vegetables each
CAL 276, CARB 25g (fiber 3g, sugars 3g),
FAT 9g (sat. fat 1g), PROTEIN 24g,
CHOL 49mg, SODIUM 219mg,
POTASSIUM 1,435mg.
