HORSERADISH-CRUSTED COD WITH LENTILS
Diabetes Cookbook for Dummies®
by Alan L. Rubin, Fran Stach, Denise C. Sharf
This recipe, from Derek Dickerson, owner of Derek's Bistro in Pasadena, California, shows that you can develop a great-tasting meal for a person with diabetes. The cod is a lean source of protein and prepared simply by baking, a great lowfat cooking technique. The fillets are topped with a touch of horseradish, which lends a ton of flavor but very little added fat and calories. The lentils are full of fiber and complex carbohydrate, making them a perfect choice. They are combined with creme fraiche, a heavy cream with a nutty flavor. This ingredient is included in such a modest amount, however, that it contributes very little fat and calories. The lentils, however, are left creamy and decadent.
Preparation time: 20 minutes
Cooking time: 30 minutes
Yield: 4 servings
• 1 pound Puy lentils (or substitute the lentils of your choice)
• 2 sprigs fresh parsley
• 4 tablespoons creme fraiche (or substitute 3 tablespoons heavy cream and 1 tablespoon sour cream)
• 1/4 cup chopped fresh parsley
• Salt and pepper
• 4 teaspoons horseradish sauce
• 4 cod fillets, 6 ounces each
• 4 tablespoons panko bread crumbs (substitute crushed cornflakes if you can't find these Japanese bread crumbs in the Asian section of your market)
• 1 teaspoon olive oil
1. Preheat the oven to 375 degrees. Place the lentils in a large saucepan with enough cold water to cover them, plus an extra couple of inches. Add the whole sprigs of the parsley and bring to a boil. Simmer for 25 minutes, or until tender. Discard the parsley sprigs. Drain the lentils and toss with the creme fraTche and chopped parsley. Season to taste. Set aside and keep warm.
2. Spread the horseradish sauce over each fish fillet and then press in the bread crumbs to coat. Grease a nonstick baking sheet with the olive oil. Place the fish fillets on the baking sheet and bake for 14 to 17 minutes, until the fish is just cooked and the bread crumbs are golden.
3. Place one-fourth of the lentils on each of four plates. Top each with one piece of baked fish.
Per serving: Kcalories 590 (From Fat 77); Fat 9g (Saturated 4g); Cholesterol 81 mg; Sodium 281 mg; Carbohydrate 73g (Dietary Fiber 26g); Protein 58g.
Exchanges: 4 starch, 7 very lean meat, 1 fat