Preparation

• I used a frozen mixed soffritto: carrot, onion, celery cut into small pieces.

  About the carrot
  Cooking changes the glycemic index of the carrot: raw food GI 30, cooked food GI 85, but the quantity used in the preparation is small and is distributed among the portions, so generally the impact on blood sugar is negligible.
  If you prefer, you can use a smaller amount than the onion and celery or omit it completely.

  I added a vegetable bouillon cube [alternatively half an onion, parsley stems and/or celery stems].
  I completed the dish with leftover steamed Sicilian broccoli stems.

• Rinse the frozen cod fillets under running water to remove the ice coating.
  In a pan warm a sprinkle of garlic powder and the diced vegetables.
  Add about 50 ml of water (~1.7 fl oz / ~3.5 tbsp) and let them sweat for a few seconds.
  Place the frozen cod fillets in the pan and brown for about one minute per side.
  Add:
  – another 100 ml of water or more depending on how much broth you want;
  – a vegetable bouillon cube or raw vegetables;
  – a pinch of salt;
  – a pinch of pepper.
  Cook covered, preferably with a glass lid, over low heat for 10 minutes; add more water if needed.
  Add any already-cooked vegetables you have on hand, for example the steamed broccoli, and cook for another 5 minutes.

  Plate the dish.
  Grind a little more pepper, add chopped parsley and drizzle with a little extra virgin olive oil uncooked.

  Your stewed cod fillets with light vegetables are ready.

  Enjoy your meal!

  

• This main course is easy to balance with a source of carbohydrates [bread, pasta or rice preferably wholegrain] and vegetables to compose a balanced meal or one-dish plate that helps keep blood sugar stable.

• – Stewed cod fillets with light tomato.