Baked Fish with Tomato‑Mushroom Broth — One‑Pot Dump Method

Description: A simple, Type‑2 diabetic–friendly oven bake: fish poached in a savory cherry tomato + portobello mushroom broth with onions, peppers, olives and a touch of sauerkraut for tang. Low in saturated fat, higher in fiber, and seasoned for flavor while keeping portions sensible.

Ingredients (with estimated glycemic index, per item)

• 1.5–2 lb white fish fillets (cod, haddock, or similar) — GI: 0 (negligible carb)
• 2 cups blended cherry tomato + 5 portobello mushrooms (what you already blended) — GI: tomatoes ~15, mushrooms ~10
• 1/2 medium onion, thinly sliced — GI: 10
• 1 small bell pepper, sliced — GI: 10
• 2 cloves garlic (or 1 tsp garlic powder) — GI: 0
• 1/4 cup green olives, sliced — GI: 15
• 1/4 cup sauerkraut, drained and roughly chopped — GI: 15
• 1 cup low‑sodium chicken broth (or fish broth) — GI: 0
• 1 tbsp tomato paste — GI: 30
• 1 tsp dried oregano — GI: 0
• 1/2 tsp smoked paprika — GI: 0
• 1/2 tsp black pepper
• 1/2 tsp garlic salt (or to taste; reduce if using regular salt) — GI: 0
• 1 tbsp olive oil (optional, for a light finish) — GI: 0
• Fresh parsley or basil to finish (optional) — GI: 0

Oven time and temperature (one‑pot dump):

• Preheat oven to 375°F (190°C).
• Use an ovenproof shallow baking dish (9x13 or similar) or a Dutch oven.

Assembly and cooking steps (dump method)

1. Spread sliced onion and bell pepper in the bottom of the baking dish.
2. Pour your blended cherry tomato + mushroom mix evenly over the vegetables.
3. Stir in the chicken broth, tomato paste, garlic (or powder), oregano, smoked paprika, black pepper, and garlic salt. Mix gently so tomato paste dissolves.
4. Add olives and sauerkraut, distributing evenly.
5. Place fish fillets on top of the mixture in a single layer. If fillets are thick, score lightly so heat penetrates. Spoon a little of the broth over each fillet.
6. Cover the dish tightly with foil or the Dutch oven lid.
7. Bake covered at 375°F (190°C):
   • For 1–1.25 inch thick fillets: 18–22 minutes.
   • For 1.5–2 inch thick fillets or whole fish portions: 25–30 minutes.
   • Fish is done when it flakes easily with a fork and internal temperature reaches 145°F (63°C).
8. Remove foil and bake 3–5 minutes more if you want a slightly reduced, thicker sauce.
9. Finish with a drizzle (1 tbsp) of olive oil and chopped parsley/basil if desired.

Portion & serving