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Diabetic Sauces For Fish

Healthy Mediterranean Baked Fish

Healthy Mediterranean Baked Fish

Succulent white fish poached in a bath of fresh tomato basil sauce, kalamata olives, capers and garnished with lemon slices. Healthy Mediterranean Baked Fish has to be one of the best fish dishes I have ever prepared! You are going to love the flavors and textures and it makes you feel like you are eating something really special. Do you like soaking in a nice hot bath to melt all your stress away? Just the thing your body needs after a hard day, don't you think? You feel relaxed, un-thawed from the cold and your skin feels soft. Well the same kind of feel good happens to your fish while it is poaching in a bath of fresh tomato basil sauce. I don't recommend you poach your body is a bathtub of tomato sauce but it sure does wonders for your fish. The fish is delicate and tender. The basil tomato sauce is fresh and zesty with the addition of kalamata olives and capers that add a little savory note without adding extra salt. My favorite part is the little lemon zing that comes in at the very end that will have you wanting to go back for seconds of this delicious and healthyMediterranean Baked Fish. There is an explosion of flavor that comes from just a handful of ingredients and lucky for you that might be in your pantry right now just waiting to be used. Canned tomatoes, olives, capers, lemons, garlic and a little basil are all you really need to go along with your fresh fish. With just a total of 8 little ingredients you can have a delicious healthy gluten-free, diabetic-friendly, low carb meal on your table in less than 30 minutes. Healthy Mediterranean Baked Fish is a great weeknight dish or even an elegant easy dish to entertain with. If you are completely pressed on time, you could even just use a low sodium jar of pre-made tomato basil spaghetti sauce and I won't t Continue reading >>

Grilled Wahoo With Romesco Sauce

Grilled Wahoo With Romesco Sauce

You are here: Home / Main Dishes / Fish & Seafood / Grilled Wahoo with Romesco Sauce Looking for something new to throw on the grill? Try grilled wahoo or cod with a zesty romesco sauce. This week the Virtual Potluck team has partnered with Bertolli Olive Oil to promote Where Flavor Comes From which is all about summer grilling and their Lets Cook Summer Sweepstakes. This is a sponsored post on behalf of Bertolli. Are you a Top Chef fan? Do you remember Fabio Viviani, Season 5s fan favorite? The recipe below as well as others featured by the Virtual Potluck bloggers this week were created by Chef Fabio. I saw this recipe for cod and knew immediately what I was going to do with that piece of wahoo in my freezer. I live in a fishing community, so fresh seafood is abundant. I can even walk to a local harbor in the afternoon and buy fish that was swimming that morning. It doesnt get much fresher than that. Cod, a dense white fish, is caught primarily in the North Atlantic and isnt available here in coastal North Carolina. Wahoo, on the other hand, is found in tropical and subtropical waters so we have it locally. Its also a white fish and I thought it would be a perfect substitute for the cod. For those who arent familiar with wahoo, all you need to know is that the Hawaiian word for wahoo (Ono) is also the word for tasty. Here are my notes about Chef Fabios Grilled Cod with Romesco Sauce recipe that appears below: I had a 1-1/2 pound chunk of fish and I grilled it whole instead of cutting it into individual servings first. I thought it would hold up better on the grill this way. The Grillmaster used a rectangular cutting board and formed heavy duty foil around it to make a container for the fish. Then he put the cutting board underneath the foil for support as he carried Continue reading >>

Crispy Fish With Lemon-dill Sauce

Crispy Fish With Lemon-dill Sauce

Good concept, poor execution. Followed the recipe as written and ended up with uneven coating that fell off and uneven toasting of the coating with some places burned. I have a similar recipe for chicken that I will follow next time: toast panko in a pan prior to mixing with the spices; dredge in flour followed by egg whites and panko mix and bake on a baking rack placed on a sheet pan instead of broiling in a broiler pan. This fixes the uneven coating and uneven cooking. On a positive note, my 3 year old and 1 year old loved it. I forgot, we also did not broil, but browned in a skillet and finished in the oven. It came out perfectly crispy and not burned at all! I used the velveting technique and the results were excellent! Nice crispy coating that didn't fall off! I toasted the panko first, too. The cod definitely needs seasoning prior to coating, don't be shy!! This is the best oven fried fish recipe I have ever made! I used a technique from the New York Times called velveting--mix the egg whites with about 4 tbsp. of corn starch and the crumbs stick perfectly! I did not make the tartar sauce, but we had it with parpadalle with a tomato-caper-lemon sauce from this site. Delicious! I'm not seeing how to save this to my recipe box? Usually there is a "save" tab. I made a slight change in the prep, which I will talk about in a moment, but I think it is important to remember that one must plan on the following (not mentioned above, so if you are new to cooking fish or do not have much experience, these two key points have helped me tremendously):1. Before applying any batter or before cooking, bring the fish as close to room temp as possible2. Dry cod or any other white fish. In my experience, after thawing, these types of fish (white fish) hold a great deal of moisture Continue reading >>

Steamed Asian Fish: Diabetes Forecast

Steamed Asian Fish: Diabetes Forecast

cod, halibut, haddock, or rockfish fillets (4 oz. each, about 1 inch thick) scallions, cut into 2-inch lengths, divided piece (5 inches long) fresh ginger, divided (slice two thirds into thin coins, one third into thin 2-inch strips) Pat the fish fillets dry with a paper towel; set aside. Add a collapsible metal steamer insert to a wok. Pour about 2 inches of water into the wok. The water should not touch the steamer's underside. Add two thirds of the scallions, the ginger coins, and 2 Tbsp. of the cilantro to a heatproof plate that will fit inside the wok. Place the fish on the scallion-ginger bed on the plate. Drizzle the fish with the sherry. Cover the pan and bring the water to boiling. Remove the lid and reduce the heat to medium. Add the plate of fish to the steamer and cover the wok. Steam the fish for 10 to 15 minutes, until cooked through (fish will flake easily with a fork). Meanwhile, heat the sesame oil in a small skillet. Add the remaining cilantro and saut for 30 seconds. Stir in the soy sauce, sugar, white pepper, and red pepper flakes. Remove the cilantro mixture from the skillet and set aside. In the same skillet, heat the peanut oil over medium-high heat. Add the remaining scallions and the ginger strips. Stir-fry for 20 to 30 seconds until crispy. When the fish is done, carefully remove it from the steamer and place it on a serving platter. Discard the scallion-ginger mixture used during the steaming. Sprinkle the sauted cilantro mixture on the fish, and top with the crispy scallions and ginger strips. Continue reading >>

Baked Fish With Cheese Sauce For Two Recipe

Baked Fish With Cheese Sauce For Two Recipe

Baked Fish with Cheese Sauce for Two Recipe Baked Fish with Cheese Sauce for Two Recipe photo by Taste of Home Baked Fish with Cheese Sauce for Two Recipe Read Reviews Be the first to add a review There's plenty of time to whip up this flaky fish and decadent cheese sauce. Turn a ho-hum weeknight into a special occasion.Kristin Reynolds, Van Buren, Arkansas Place fish in a greased 11x7-in. baking dish. Brush with butter; sprinkle with bread crumbs. Bake at 400 for 15-20 minutes or until fish flakes easily with a fork. Meanwhile, in a small saucepan, combine flour and milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cheese and mustard until cheese is melted. Serve with fish. Yield: 2 servings. Originally published as Baked Fish with Cheese Sauce for Two in Taste of Home 4 ounce-weight: 206 calories, 9g fat (5g saturated fat), 94mg cholesterol, 279mg sodium, 7g carbohydrate (2g sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch. Place fish in a greased 11x7-in. baking dish. Brush with butter; sprinkle with bread crumbs. Bake at 400 for 15-20 minutes or until fish flakes easily with a fork. Meanwhile, in a small saucepan, combine flour and milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cheese and mustard until cheese is melted. Serve with fish. Yield: 2 servings. Originally published as Baked Fish with Cheese Sauce for Two in Taste of Home Continue reading >>

Diabetes-friendly Steamed Ginger Fish With Gai Lan

Diabetes-friendly Steamed Ginger Fish With Gai Lan

Diabetes-friendly steamed ginger fish with gai lan 5cm piece fresh ginger, peeled, cut into matchsticks 2 tablespoons chopped coriander stems (2cm lengths) 2 bunches gai lan (Chinese broccoli), stems and leaves separated, chopped You'll need four 30cm x 40cm sheets baking paper Combine soy, garlic, vinegar, mirin and 2 teaspoons cold water in bowl. Place 1 sheet baking paper on a flat surface. Place 1 fish fillet in centre of paper. Top with 14 of the ginger and coriander stems. Drizzle with 1/4 of the soy mixture. Fold up baking paper to enclose filling. Secure with kitchen string. Repeat with remaining baking paper, fish, ginger, coriander stems and soy mixture. Place a large steamer over a wok or large saucepan of simmering water. Place parcels, seam-side up, in steamer. Cook, covered, for 6 to 8 minutes or until fish is cooked through. Remove steamer from wok. Carefully remove fish from steamer. Place broccoli stems in steamer. Return to wok. Cook, covered, for 3 to 4 minutes or until just tender. Add leaves. Cook, covered, for 1 to 2 minutes or until wilted. Remove and discard string from parcels. Divide broccoli between serving plates. Top with fish and drizzle with sauce from parcel and sesame oil. Serve with rice. Sprinkle with chilli and coriander leaves and serve with lime wedges. Continue reading >>

Seasoned Salmon With Lemon Caper Sauce

Seasoned Salmon With Lemon Caper Sauce

1/2 teaspoon lemon zest or peel, finely chopped (optional) Preheat broiler. Line a 9-inch round pan or dish with foil. Coat the foil with canola cooking spray. Rinse and dry salmon fillet well. Place the salmon skin-side down in the prepared pan. Coat the top of the salmon fillet (flesh side) with canola cooking spray. Sprinkle salt and pepper evenly over the top of salmon. Then sprinkle garlic powder and dill weed evenly over the top of salmon. Place under broiler (about 6 inches from the heat) for five minutes. Flip salmon over (skin-side up now) and broil five minutes longer. Check the thickest part of the salmon to test if it is done. Peel off the skin (it comes off easily) and throw away. Serve the salmon seasoned-side up (spoon any juices and seasoning in the bottom of the pan over the top of the salmon). While the salmon is broiling, add sour cream, capers and lemon juice (lemon zest if desired) in small food processor and pulse about five seconds to blend well. If you don't have a food processor, finely chop the capers and blend the capers, lemon juice and sour cream together well in a small serving bowl. Continue reading >>

The Diabetes Seafood Cookbook

The Diabetes Seafood Cookbook

Seafood is the perfect choice for your diabetes meal plan. Low fat protein packed with healthy omega-3 fats. Over 150 diabetic seafood recipes! From freshwater and saltwater fish to crab, shrimp, and clams, The Diabetes Seafood Cookbook delivers over 150 delicious recipes fresh from the sea. Whether you're looking for a perfect appetizer, a delightful dinner, or a satisfying side dish, this is your one-stop shop for fresh, delicious seafood. Naturally low in fat and packed with protein and healthy omega-3 fats, seafood is a perfect choice for fresh meals that fit well into a diabetes meal plan. Unfortunately, most seafood cookbooks on the market take whats naturally a healthy ingredient and add heavy cream sauces, fatty oils, or fried batters. The results are unhealthy meals packed with fat and cholesterol that could potentially wreck a diabetes self-care plan. With The Diabetes Seafood Cookbook, author Barbara Seelig-Brown has put together over 100 meals that deliver seafoods nutrition-dense benefits without skimping on taste. Brown has refined the art of coaxing delicious meals from healthy ingredients, while keeping the process simple and approachable. Continue reading >>

Diabetes Meal Plan Recipes

Diabetes Meal Plan Recipes

It's not always easy to follow your diabetes meal plan day after day, but these delicious recipes may help. Appetizer recipes Beverage recipes Bread recipes Breakfast recipes Dessert recipes Main dish recipes Salad recipes Sandwich recipes Sauce and dressing recipes Side dish recipes Soup recipes Vegetable recipes Continue reading >>

46 Chefs Share Healthy Cooking Tips For People With Diabetes

46 Chefs Share Healthy Cooking Tips For People With Diabetes

People with diabetes should cook their meats by baking, grilling, or broiling them for the most part. An occasional fried food should be balanced with a low carbohydrate option, such as a salad or other cooked vegetables. Meals should be well balanced, and include foods from all food groups. They also often have a “dyslipidemia.” In other words, the “bad” cholesterol, or LDL cholesterol is high, and the “good” cholesterol, or HDL cholesterol is low. Therefore, they should choose their fats wisely, and pick fats that are liquid at room temperature. These healthier oils include olive oil, safflower oil, peanut oil, sunflower oil, and canola oil, among others. The idea is to increase the good cholesterol in your bloodstream, so that it takes the bad cholesterol out via your liver. Use olive oil or canola oil cooking spray instead of butter. People with diabetes should cook their vegetables ahead for the week if they have a busy schedule. That way, they will always have some vegetables that they like on hand to fill out their meal. They can also cook their meat or protein portions ahead. It’s best to be prepared, and have some of the foods you love already prepared on hand. That way, you don’t get tempted to go off your plan. When you make recipes, use low fat dairy products, as opposed to higher fat dairy products. Pick nonfat or 1 percent milk instead of 2 percent or whole milk, for example. Generally cook with less fat in your meals overall. Limit your fat servings to 1 per meal or a fat that is considered a healthier fat such as olive oil. Brush it on sweet potatoes, or whole wheat bread, along with some roasted garlic. When you pick your carbohydrate servings, pick whole grain products. Cook brown rice, or try whole wheat pasta. Cook pastas and rice a l Continue reading >>

Heart-healthy Seafood Recipes

Heart-healthy Seafood Recipes

Find your way to optimum heart health with these succulent seafood recipes. The American Heart Association recommends eating salmon or other fatty fish such as mackerel or tuna twice each week for the heart-protective benefits associated with omega-3 fatty acids found in their fish oils. Our collection of seafood recipes offers a variety of preparation and cooking options to optimize your fish and shellfish based meals. Shaving raw root veggies into a side-dish salad is a fantastic approach. They're ready in just a few minutes, their earthy flavors stay vibrant, and a simple vinaigrette tenderizes them while retaining some crunch. Toss the salad with ample vinaigrette, which does double duty: It lightly softens and "cooks" the raw veggies, and its tangy, zesty flavor complements the meaty tuna so that the fish doesn't need a sauce of its own. The American Heart Association recommends eating salmon or other fatty fish twice a week to reap the cardiovascular benefits that the omega-3 fatty acids provide. Look for wild salmon, which has 5 to 10 times fewer contaminants and persistent organic pollutants (POPs) than farm-raised. Sauted Scallops with Shaved Celery Salad Celery is an underrated vegetable, often used as a flavor accent for soups or Thanksgiving stuffing. But it shines as the star in a salad, thanks to its fantastic crunch and naturally salty flavor. For ease and speed, we advise slicing thinly on a mandoline. To cut by hand, line up 3 stalks and slice all at once instead of slicing each stalk individually.The crisp texture of the salad provides a nice contrast to the creamy-meaty scallops. Golden raisins are a surprising and delicious addition, offering a pop of sweetness and chewy texture; you can substitute regular raisins, dried currants, or dried cranberri Continue reading >>

Worst Foods For People With Diabetes

Worst Foods For People With Diabetes

If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Continue reading >>

Healthy Fish Recipes - Health

Healthy Fish Recipes - Health

This dish, with the classic combo of lemon, capers, and a touch of butter, is fancy enough for company, but it's ready in 20 minutes, so you can savor it on a weeknight. Steam or saut some broccoli or toss a quick salad and you have a super-healthy, restaurant-quality meal in no time. If halibut isn't readily available, swap in cod (or use the same sauce and technique with shrimp; just cut the cooking time so it doesn't get tough). Ingredients: Halibut or cod fillets, garlic, white wine, chicken broth, canola oil, salt and pepper, lemon juice, capers, butter, parsley Salmon Steaks With Horseradish Vinaigrette With just five ingredients (plus salt and pepper), including tangy horseradish and refreshing dill, this no-fuss dish is a real crowd-pleaser. If the weather won't permit grilling outside, use a grill pan on the stove. Your fingers are the best tools for removing pin bones, but you can grab some tweezers to get to any that you can feel below the surface of the flesh (keep a dedicated pair just for the kitchen). Flake any leftovers into a bowl and mix with chopped vegetables and a touch of mayo for a salad the next day. Ingredients: Salmon steaks, dill, horseradish, salt and pepper, white wine vinegar, olive oil Sesame seeds add a touch of healthy fat to these Southeast Asian-inspired fillets, which are sauted in a bit of sesame oil to make them satisfyingly crispy. (Swap coconut oil for the vegetable oil for added Southeast Asian flair.) Mint and lime give this dish a refreshing edge. Quick-pickle sliced cucumbers in rice wine vinegar and whip up some rice to serve on the side, or make the fish into lettuce wraps with green-leaf lettuce, rice vermicelli, and chili sauce. Ingredients: Thin fish fillets, sesame seeds, mint, limes, dark sesame oil, vegetable oil, sal Continue reading >>

Greek Festival Fish | Everydaydiabeticrecipes.com

Greek Festival Fish | Everydaydiabeticrecipes.com

You must be logged in to add a private note. Login | Register We are adding the recipe to your Recipe Box. You must be logged in to add a recipe. Login | Register Our Greek Festival Fish has the bold Mediterranean flavors that we love about Greek recipes. Get ready to have your taste buds transported all the way to the Greek Isles after just one bite! 6 white-fleshed fish fillets (2 pounds total) such as tilapia, flounder, or sole Preheat the oven to 400 degrees. Coat a 9-inch by 13-inch baking dish with cooking spray. In a medium skillet, heat the oil over medium heat. Add the scallions and garlic and saut until tender. Add the tomatoes, wine, parsley, oregano, and pepper. Simmer for 5 minutes, or until the sauce thickens. Remove from the heat. Place half of the sauce mixture in the baking dish. Arrange the fish fillets over the sauce and cover with the remaining sauce. Sprinkle with the feta cheese. Bake for 15 to 18 minutes, or until the fish flakes easily with a fork. Serve immediately. Note: Did you know that you can cut down on the saltiness of feta cheese by soaking it in fresh, cold water or milk for a few minutes? Continue reading >>

Salmon With Lemon-ginger Sauce

Salmon With Lemon-ginger Sauce

Diabetes & You > Recipes > Salmon with Lemon-Ginger Sauce This fish dish is also great to cook on the barbecue. To store gingerroot, peel it, place in glass jar and add white wine or sherry to cover. As an added bonus, you can use the ginger-infused wine or sherry to flavor other fish or chicken dishes, or stir-fries. One of the best uses for the microwave in my kitchen is for quickly cooking fish such as this salmon. Arrange fish and sauce in a shallow baking dish and cover with microwave-safe plastic wrap; turn back one corner to vent. Microwave at Medium for 4 minutes. Turn fish over and re-cover; microwave at Medium for 3 to 5 minutes more or until salmon turns opaque. This fish dish is also great to cook on the barbecue. Marinade: Chop green onions; set aside chopped green tops for garnish. In a bowl combine white part of onions, gingerroot, garlic, soya sauce, lemon juice and rind, sugar and sesame oil. Place salmon fillets in a single layer in a shallow baking dish. Pour marinade over; let stand at room temperature for 15 minutes or in the refrigerator for up to 1 hour. Bake, uncovered, in preheated oven for 13 to 15 minutes or until salmon turns opaque. Arrange on serving plates, spoon sauce over and sprinkle with green onion tops. Canadas Choice per Serving: 4 Meat & Alternatives Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, . Continue reading >>

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