Nut-crusted fish and antioxidant-rich vegetables make this diabetic main dish both healthy and delicious.

Source: Diabetic Living Magazine


Recipe Summary test

20 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degree F. Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Cut the fish into 3- to 4-inch pieces; set aside. Line a 15x10-inch baking pan with foil. Coat the foil with cooking spray; set aside.

  • Stir together flour and cayenne into a shallow dish. Whisk egg and water into a small bowl. Stir together cornmeal, pecans, and salt into another shallow dish.

  • Dip each piece of the fish into the flour mixture, shaking off any excess. Then dip the fish into the egg mixture, and finally, dip into the pecan mixture to coat. Place in the prepared pan.

  • Combine bell peppers, zucchini, and squash in a large bowl. Add oil and seasoned salt; toss to coat. Arrange vegetables next to the fish, overlapping to fit, as needed.

  • Bake, uncovered, for 20 to 25 minutes or until the fish flakes easily when tested with a fork and the vegetables are crisp-tender. If desired, serve with lemon wedges.

Nutrition Facts

1 serving
358 calories; protein 24g; carbohydrates 26g; dietary fiber 4g; fat 18g; saturated fat 3g; cholesterol 53mg; sodium 481mg.

3 fat, 2 1/2 lean protein, 1 1/2 vegetable, 1 starch