Baked Fish & Mushroom-Tomato Stew (One-Pot Dump Method)

Description: A low-GI, high-fiber one-pot baked fish with a savory cherry tomato–portabella base, studded with olives, peppers and onions. Uses pantry broths and tomato paste for depth; quick, diabetes-friendly, and great made ahead.

Ingredients (with estimated Glycemic Index):

• 1.5–2 lb white fish fillets (cod, haddock, or tilapia), skinless — GI: 0–5
• 2 cups blended cherry tomato + 5 portabella mushrooms (what you already blended) — GI: 15–30 (tomato low GI; mushrooms negligible)
• 1/2 cup low-sodium chicken or vegetable broth — GI: 0
• 1 tbsp tomato paste — GI: 30
• 1/3 cup diced onions — GI: 10–15
• 1 small bell pepper, diced (any color) — GI: 10–15
• 4 oz chicken sausage (lean, sliced) OR use fish only — GI: 0–5 (sausage adds protein; if processed check sodium)
• 6–8 green olives, sliced — GI: 0
• 1/4 cup sauerkraut (optional, for tang) — GI: 0–5
• 1 tsp garlic salt (or 1/2 tsp garlic powder + 1/2 tsp salt) — GI: 0
• 1/2 tsp black pepper — GI: 0
• 1 tsp dried oregano or Italian seasoning — GI: 0
• 1 tbsp olive oil (optional, for sautéing vegetables) — GI: 0
• Fresh parsley or basil for garnish — GI: 0
• Lemon wedges for serving — GI: 0

Note: all GIs are approximate and low for these whole foods.

Instructions:

1. Preheat oven to 375°F (190°C).
2. If you want deeper flavor, in a skillet over medium heat add 1 tbsp olive oil. Sauté onions and diced pepper 3–4 minutes until softened. Add sliced chicken sausage and sear 1–2 minutes. (Skip oil & sauté to reduce fat — you can skip this step and add raw to the baking dish.)
3. In a large oven-safe baking dish or Dutch oven, combine blended tomato+ mushroom purée, tomato paste, broth, garlic salt, black pepper, oregano, olives, and sauerkraut (if using). Stir to combine.
4. Nestle fish fillets into the sauce in a single layer. Spoon some sauce over each fillet. Scatter the sautéed onion/pepper/sausage mixture over and around the fish (or add raw if you skipped sauté).
5. Cover tightly with lid or foil. Bake covered at 375°F (190°C) for 18–22 minutes for 1-inch-thick fillets (internal temp 145°F / 63°C). Thicker fillets may need 25–30 minutes. Remove cover and bake 3–5 more minutes to reduce sauce slightly if desired.
6. Taste sauce; adjust with a squeeze of lemon and a pinch more salt if needed. Garnish with fresh herbs and serve.

Make-ahead / marinating:

• Yes. Combine sauce (blended tomato-mushroom base + seasonings + veggies/sausage) and refrigerate up to 24 hours. For best texture, keep raw fish separate and add just before baking. If you must marinate fish in the sauce, do so up to 6–8 hours (acid from tomatoes can alter texture if too long).