Meat lovers with diabetes lament that they cannot eat red meat. However, meat cravings can be compensated with fish. It’s nutritious, tasty, and a homemade fish curry is the best way to treat diabetes at home!
Why fish for diabetes
Fish contains the most nutrients found in a single food item. It contains omega-3 fatty acids, vitamins, and essential minerals like calcium, phosphorus, iodine, magnesium, potassium, zinc. It is an antioxidant and a must include in a diabetes diet plan.
With generous amounts of vitamin D, it is certainly beneficial for people with diabetes. It assists in weight loss, reduces chronic inflammation, and reduces the risk of stroke, and heart diseases.
Let us look at recipes which retain the nutrients of fish without adding unwanted calories.
FISH CURRY- Nutritious, easy to make
- 2 large tomatoes, coarsely chopped
- 2 tsp. Jeera powder
- 1 tbsp. haldi
- 1/2 tsp. salt
- 2 cups water
- 1 tbsp. cooking oil
- I kg fillets, cut into large chunks
- 1/2 tsp. rye
- 1/2 tsp. jeera
- 1/2 tsp. kalonji
- 1/4 tsp. saunf coarsely ground
- 1/4 tsp. methi seeds
- Boil tomatoes, cumin, turmeric, salt, and water and keep on low flame to simmer
- Heat the oil in a skillet on medium- heat
- Cook the fish in the oiled skillet until golden brown. It will only take 2 to 3 minutes per side.
- Transfer the fish to the saucepan with tomatoes curry
- On another Tawa roast rye, jeera, kalonji, saunf and methi till they become aromatic
- Add to the fish and cook on low flame for about 10 minutes
- Serve hot
Per Serving: 367 calories.
Fat: 17.6 gm.
Carbohydrates: 5.7 gm.
Protein: 44.8 gm.
Cholesterol: 136 mg.
Sodium: 418 mg
GRILLED CITRUS FISH- health plus taste in one
- 2 fillets
- 2 tsp. olive oil
- 3 tsp. lemon juice
- 4-5 tbsp. orange juice
- 1/2 tsp. garlic, finely chopped
- 2 tsp. fresh parsley, chopped
- 5-6 Basil leaves
- 2-3 orange slices (de-seeded)
- 10-12 onion rings
- Salt to taste
- Pepper to taste
- Smear some oil in a bowl and pour the lemon and orange juice.
- Sprinkle and fold in salt and pepper
- Add garlic, parsley and basil leaves, stir gently.
- Cut orange slices, add and mix well.
- Gently roll the fish in and add the onion rings
- Refrigerate for two hours.
- Then heat one tsp. of oil in a pan, add the fish with the onions and oranges.
- Cook the fish for two minutes each side using the marinade as a basting sauce.
- Before basting keep aside a spoonful of the marinade
- Pour a spoonful of marinade and sprinkle some pepper before serving
Fish is low in calories and high in nutrients. Grilled, baked or cooked fish is healthy, but fried fish, fish and chips are a definite no-no. Frying kills all nutrition in fish and vegetables.
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