Mittera Group/The 12-Week Diabetes Cookbook
Prep Time
10 Mins
Cooking Time
25 Mins
Yield
4

Any type of fish fillet such as sole or tilapia can be used in this recipe. And be sure to adjust the cooking time according to the thickness of fish—a 1 1/2-inch fillet takes 20 minutes to bake in a preheated oven.

Recipe Is:

How to Make It

Step 1

Preheat oven to 400°F. Line a baking tray with foil and lightly spray with olive oil spray.

Step 2

In a small bowl, stir together the mustards, cumin, and honey. Rinse fish and pat dry. Spoon mustard coating on both sides of fish and place on prepared baking tray.

Step 3

For fish fillets 1 1/2 inches thick, bake 20 minutes. Place fish on individual plates and pour pan juices over the top. Sprinkle with pepper.

Step 4

Bring water to a boil and stir in barley. When water returns to a boil, reduce the heat to medium, cover, and simmer 10 minutes. Drain and set aside.

Step 5

Heat 1 teaspoon oil in a nonstick skillet and sauté onion until transparent and golden, about 10 minutes. Add tomatoes and sauté 2 minutes.

Step 6

Add barley, mint, and remaining oil. Toss well. Add salt and pepper and serve.

This recipe excerpted from The 12-Week Diabetes Cookbook. ©2018 by the American Diabetes Association. Available at .

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