Today we will see how to prepare a delicious basmati rice with cod, a low glycemic index recipe:
– I chose a basmati rice GI 50;
– I deamidated the rice.
About cod
I define cod as a comfort food or a comforting food ideal for staying light and recovering from meals outside the norm.
Cod is a lean and digestible fish; a source of omega 3 fatty acids containing 43 mg of cholesterol per 100 g [the nutritional guidelines recommend a dietary intake of cholesterol less than 300 mg per day].
I used frozen cod fillets that do not need to be thawed and are boneless, making them suitable for even the little ones.
It is tasty and light.
The basmati rice with cod is a single dish as it concentrates the characteristics that distinguish a balanced meal in a single serving.
- Difficulty: Easy
- Cost: Medium
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 5.6 oz Basmati rice
- cod fillets (frozen)
- 1 pinch garlic powder
- 1.7 oz water
- 6.8 oz tomato sauce (homemade)
- 1 broth cube (homemade vegetable [optional])
- 1 pinch salt
- 1 pinch mixed peppercorn (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley
Suggested Tools
- Bowl
- Strainer
Preparation
For those following a low glycemic index diet and for diabetics, it is useful to deamidate the rice:
– using a fine-mesh strainer, rinse the rice under running water to remove some of the starch;
– soak it in cold water for about 2 hours – for basmati rice, 30 minutes is enough – stirring occasionally and changing the water at least a couple of times;
– finally, rinse again and drain thoroughly.
This procedure helps to reduce the amount of starch available for rapid absorption, resulting in rice that cooks faster and with a reduced glycemic impact.
If you taste a grain, you will have the sensation of eating precooked rice.Rinse the frozen cod fillets under running water.
In a pan, heat a sprinkle of garlic powder.
Add 50 ml of water and wait for it to sizzle.Arrange the frozen cod fillets in the pan and sear for about a minute on each side.
Break the cod fillets into pieces until you achieve the desired size.Add the tomato sauce and a vegetable cube [optional] and stir.
Let simmer with a lid, preferably glass, and on low heat for 5-10 minutes until the cod sauce reaches the desired consistency.
When the cod sauce is about to thicken, stir repeatedly to prevent it from sticking to the bottom of the pot.
The cooking times vary depending on the more or less liquid consistency of the tomato sauce.Add a pinch of salt and a pinch of pepper.
In a pot, bring to a boil the salted water needed to cook the rice.
Pour the deamidated basmati rice into the pot and cook for 3-5 minutes according to the desired consistency, drain and rinse under running water.Heat the cod sauce.
Pour the rice into the pan with the cod sauce and stir.
If necessary, adjust the salt and grind the pepper.
With the heat off, drizzle with a bit of extra virgin olive oil and stir to blend.Cover with a lid and let rest for 2-3 minutes.
Plate.
Add chopped parsley.Your basmati rice with cod is ready.
Enjoy your meal!
Storage, Tips, and Variations
You can follow the same procedure using other types of boneless fish fillets, like hake or plaice.
For a fresher flavor, add a sprinkle of grated lemon zest.
For a more Mediterranean and flavorful variation, add capers and olives.
Store in the refrigerator in an airtight container for one day.
FAQ
Frequently Asked Questions About Rice and Diabetes
Some of the most frequently asked questions regarding diabetes and rice:
– Can a person with diabetes eat rice?
– What type of rice is suitable for diabetics?
– Which rice has the lowest glycemic index?
These are all questions you should ask your diabetologist!
That said, here are my personal notes on the subject: Rice Glycemic Index and Type 2 Diabetes | which to prefer and how to deamidate it.
Drawing on the divulgative contributions of Professor Enzo Bonora:
It is important in any case, in the presence of diabetes, to build experience on the impact of this and all other foods on blood sugar. This means measuring before and two hours after eating it. Preferably more than once to have more reliable information. If the glycemic increase is contained [less than 50 mg], you can put a “green stamp” on that type of food. Otherwise, it is better to avoid it.Can I use another type of rice?
Yes, by choosing low glycemic index varieties such as brown rice.
Why rinse the cod fillets?
Rinsing the frozen cod fillets helps remove the surface ice glaze, preventing the fish from releasing too much water during cooking.
Can I use fresh cod instead of frozen?
This recipe is specifically designed for frozen cod fillets: boneless.
