#Cod #Greek #Lemon #Garlic This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh which is Low Gi and diabetic friendly. 

Level of difficulty – Not too tricky

Ingredients:

680 g (1.5 lb) Cod fillet pieces (4–6 pieces)

5 garlic cloves, peeled and minced (use a garlic press)

A good handful (¼ cup) chopped fresh flat leaf parsley

Lemon Juice Mixture 

5 tbsp fresh lemon juice

5 tbsp extra virgin olive oil

2 tbsp melted butter

For Coating

80 ml (⅓ cup rye flour (Lower GI))

1 tsp ground coriander

¾ tsp sweet Spanish paprika

¾ tsp ground cumin

Pinch of salt

½ tsp black pepper

Method

Preheat oven to 180º C (400º F).

Mix the lemon juice, olive oil, and melted butter in a shallow bowl and set aside.

In a separate shallow bowl, mix rye flour, spices, salt, and pepper. Place next to the lemon juice mixture bowl.

Pat the fish fillet dry, then dip the fish in the lemon juice mixture then dip in the flour mixture. Shake off any excess flour.

Heat 2 tbsp olive oil in a cast iron frying pan over medium-high heat (watch the oil to be sure it is sizzling but not smoking). Add the fish and sear on each side to give it some colour, but do not fully cook (about a couple minutes on each side) Remove from heat.

To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets.

Bake in the heated oven until it begins to flake easily with a fork (about 10 minutes should do it, but begin checking earlier). Remove from heat and garnish with the chopped parsley. Serving suggestions: Serve immediately with Lebanese Rice and a traditional Greek Salad.

Preparation Time – 10 minutes

Cooking Time – Approx. 12 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 18.4g

Saturates – 2.6g

Carbs – 16.1g

Sugars – 1.6g

Fibre – 0g

Protein – 23.1g Salt – 215 mg