Health, Natural remedies, Recipes

Healthy Fish recipes for Diabetes

fish recipe

Best Diabetic Friendly Fish Recipies

Make fish a part of your healthful diabetes meal plan.

Heart-healthy omega-3 fatty acids found in fish reduces heart attack risk.

Turnip leaves Fish curry

This is delicious recipe. Other than turnip or other greens we can use easily cookable vegetables. The more veggies you add, the more servings you will.

Ingredients

  • 2 Tbs. Olive Oil
  • 4 C. Fresh Turnip Greens, Chopped
  • 1 tsp. Ground Ginger
  • 1 Tbs. Yellow Curry Powder
  • 1 Tbs. Chili Powder
  • Diced Tomatoes with Chilies
  • 2 fillets fish of your

Directions

Heat Oil in a Kadai and stir fry whatever vegetables you are using for about 30 – 40 seconds. If using the turnip greens or other leafy greens, reserve 2 cups for later.

Add spices and mix thoroughly in Kadai with greens.

With heat on Medium High, add fish and stir fry until well mixed.

Add Diced Tomatoes and Chlilis and mix well.

Add remaining turnip greens and cover with lid.

Turn heat to Low and simmer for about 7 minutes or until fish is tender and heated through.

Mix well before serving.

Pudina Machhir

The aroma  of mint makes your mouth to water. They are low in calories also.

Ingredients

  • 500gm whole fish,
  • 2 tbsp pudina chutney,
  • 2 tbsp green chilli paste,
  • 2 tbsp ginger garlic paste,
  • 1 tbsp vineger
  • 2 tbsp lemon juice,
  • 1tbsp butter/oil,
  • salt pepper (to taste)

Method
Clean and wash the fish, make deep incisions all over on either side of the fish, mix together all ingredients (except fish) and apply this mixture all over the fish on both the side and keep in a refrigerator for 1/2 hrs. apply oil on the fish place the fishon microwave safe dish and microwave (covered) at 80% for 6-8 min. turn after 3 min. serve hot with salad.

Chargrilled fish

Ingredients
1 small red onion, finely chopped
•  1 tsp finely grated fresh ginger
•  1 tsp mustard seeds
•  20g (1/4 cup) shredded coconut
•  1 truss tomato, seeded, finely chopped
•  1 long fresh green chilli, seeded, thinly sliced
•  1/4 cup chopped fresh coriander
•  1 tbs lime juice
•  Pinch of caster sugar
•  4 (about 150g each) firm white fish fillets
•  Steamed green beans, to serve
•  Steamed asparagus, to serve

Method

Heat a frying pan over medium he
at. Spray with oil. Stir in the onion for 5 minutes or until soft. Stir in the ginger and mustard seeds for 30 seconds or until aromatic. Stir in the coconut for 1-2 minutes or until light golden. Transfer to a bowl. Set aside to cool slightly. Stir in the tomato, chilli, coriander, lime juice and sugar.
Preheat a barbecue grill or chargrill on high. Spray the fish with oil. Cook on grill for 2-3 minutes each side or until golden and fish flakes easily when tested with a fork.
Divide the steamed vegetables among plates. Top with the fish and a spoonful of the coconut mixture.

Grilled Fish with Garlic Marinade

Ingredients
•    1 1/2 pounds fresh or frozen fish steaks or fillets (such as tuna, sea bass, swordfish, or salmon), cut 1 inch thick
•    6 garlic, peeled and quartered
•    1/2 onion, quartered
•    1/2 red sweet pepper, quartered and seeded
•    1/4 cup dry white wine
•    2 tablespoons olive oil
•    2 tablespoons ketchup
•    2 teaspoons sweet paprika
•    1/2 teaspoon salt
•    1/2 teaspoon freshly ground black pepper
•    1/4 cup snipped fresh cilantro
•    1 1/2 cups fresh arugula (optional)

Method

Rinse fish; pat dry. Place fish in a shallow dish. Set aside.
For marinade,
in a blender or food processor combine the garlic, onion, sweet pepper, wine, oil, ketchup, paprika, salt, and black pepper. Cover and blend or process until finely chopped; stir in the cilantro.
Transfer half of the marinade to a small bowl; cover and chill until ready to serve. Spoon remaining marinade over fish; turn fish to coat. Cover and marinate in the refrigerator for 2 to 4 hours, turning fish occasionally.
Drain fish, discarding marinade. Grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily with a fork, gently turning once halfway through grilling time. If desired, serve fish over arugula. Top with reserved pepper mixture. Makes 4 to 6 servings.

 

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