If you know me, you know I am all about keeping it simple. If it’s not easy and simple, it’s just not realistic. On the other hand, you also may know that I stay away from store-bought sauces and jars, because I know all about the “hidden sugar effect” — when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does. So, to reconcile this “conflict,” I teamed up with ATKINS to create this recipe and discuss the importance of the “hidden sugar effect.” It is really important to me to educate myself and others about the “hidden sugar effect” because there are so many foods that affect our blood sugar levels the same way eating teaspoons of sugar would, like instant oatmeal and pasta sauce.
Did you know that one bagel has the same effect on your blood sugar levels as 8 teaspoons of sugar? The most important thing when it comes to understanding the “hidden sugar effect” is awareness. And the easiest way to become aware is to take a look at the ingredients in the products that you are buying. You will be surprised how many jarred sauces and marinades have sugar – even your standard marinara! You can learn more about the “hidden sugar effect” and what foods to look out for here.
In my own research, and in particular when looking at store-bought miso glazes, I found that most have high fructose corn syrup and brown sugar as the second or third ingredient, which adds about 12-15 grams of sugar per serving! Making simple homemade swaps can really contribute to your overall health. And by keeping the recipes simple, we make sure to have enough time for hitting the outdoors, whether on two feet or two wheels!
Sheet pan dinners are perfect for the “lazy” cook. You dirty only one pan, clean up is easy and there is no need to hover over the stove. I usually turn the oven on right when I walk in the door then start the prep. As dinner cooks I have time to catch up on emails, do laundry…
This recipe is loaded with flavor and clean ingredients – mostly things found in my pantry staples. Feel free to swap out certain vegetables or the protein if you are not a fan of it. I personally love the combination of flavors, colors and textures! Give it a try and let me know what you think in the comments below.
Recipe (pre-heat oven to 375 Fahrenheit)
- 4 (6 oz) pieces of Cod
- 2 small bok choy
- 2 red peppers
- 1/2 cup shiitake mushrooms
- 1/2 cup scallions
- 2 tablespoons rice vinegar
- 2 tablespoons miso paste
- 2 tablespoons fresh lemon juice
- 1 tablespoon toasted sesame oil
- 1 teaspoon crushed garlic
- Prepare a baking tray with parchment paper and non-stick spray.
- Place all vegetables (besides scallions) and fish on the prepared tray
- In a small bowl mix together all ingredients for the marinade
- Using a tablespoon place miso marinade on the fish *optional top with white and black sesame seeds
- Place in the oven at 375 for 20 minutes or until fish is completely cooked