Budget-Friendly Cod Provencale

Budget-Friendly Cod Provencale
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Budget-Friendly Fresh and Local Diabetes Cookbook. Recipe Credit: . Photo Credit: Renee Comet.
This light, delicious seafood dish may look fancy, but it's an easy and budget-friendly option for a lower carb main dish that's designed specifically for those with diabetes. Pair with a side salad and you have a restaurant quality weeknight dinner at a fraction of the cost.

Budget-Friendly Fresh and Local Diabetes Cookbook
This recipe is from the Budget-Friendly Fresh and Local Diabetes Cookbook, by Charles Mattocks. To order this title and other great ADA cookbooks, please click here.
  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    8 Servings
  • Serving size
    1/8th recipe
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/8th recipe
  • Amount per serving Calories 230

  • Total Fat 7g
    • Saturated Fat 1.1g
    • Trans Fat 0g
  • Cholesterol 80mg
  • Sodium 425mg
  • Total Carbohydrate 6g
    • Dietary Fiber 2g
    • Total Sugars 3g
  • Protein 33g
  • Potassium 520mg
  • Phosphorus 220mg


  • nonstick cooking spray (Nonstick)
  • olive oil
    2 tbsp
  • large onion (diced)
  • garlic (minced)
    3 clove
  • large bell pepper (diced)
  • can anchovies packed in oil (chopped and drained but not rinsed)
  • black olives (pitted)
    1 cup
  • fennel seeds
    1/8 tsp
  • black pepper (ground)
    1 tsp
  • cod filets (boneless )
  • tomato slices
  • tomato paste (diluted with water to make ½ cup)
    1 tbsp
  • red wine
    1 cup


  1. Preheat oven to 375°F.

  2. Prep a baking dish with nonstick cooking spray.

  3. Heat the olive oil in a heavy skillet and add onions, garlic, and bell pepper, cooking until the onion is soft. Add the anchovies, olives, fennel seed, and black pepper. Stir to combine.

  4. Place 4 pieces of the cod in a single layer in the baking dish. Spread evenly with the anchovy/olive mixture.

  5. Top each piece with another piece, making a cod “sandwich.” Top each with a slice of tomato.

  6. Combine the diluted tomato paste with the red wine and pour over the fish.

  7. Bake for 20 minutes until the fish is flaky, basting every 5 minutes or so.

  • Recommended

    Most of the cod fillets I see are pretty darn large. It would be helpful to include weight guidance for the fish.