Baked Fish with Tomato‑Mushroom Broth — One‑Pot Dump Method
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Ingredients
Instructions
- 1
**Calories:** 220
- 2
**Total Fat:** 8 g
- 3
saturated fat: 1.5 g
- 4
trans fat: 0 g
- 5
**Cholesterol:** 60 mg
- 6
**Sodium:** 460 mg
- 7
**Total Carbohydrate:** 8 g
- 8
dietary fiber: 2 g
- 9
total sugars: 4 g
- 10
added sugars: 0 g
- 11
**Protein:** 30 g
- 12
Vitamin D, Calcium, Iron, Potassium: small amounts vary by fish and add‑ins
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.
- Spread sliced onion and bell pepper in the bottom of the baking dish.
- Pour your blended cherry tomato + mushroom mix evenly over the vegetables.
- Stir in the chicken broth, tomato paste, garlic (or powder), oregano, smoked paprika, black pepper, and garlic salt. Mix gently so tomato paste dissolves.
- Add olives and sauerkraut, distributing evenly.
- 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.
- Cover the dish tightly with foil or the Dutch oven lid.
- 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).
- Remove foil and bake 3–5 minutes more if you want a slightly reduced, thicker sauce.
- Finish with a drizzle (1 tbsp) of olive oil and chopped parsley/basil if desired.
Portion & serving
Quick notes for diabetes‑friendly balance
