Prep time: ?20 minutes Cook time: ?15 minutes A fresh and flavorful Asian-style dish that is as easy to make as it is colorful Ingredients For salmon: 2 Tbsp light teriyaki sauce ? C mirin (or sweet rice wine) 2 Tbsp rice vinegar 2 Tbsp scallions (green onions), rinsed and minced 1? Tbsp ginger, minced (or 1 tsp ground) 12 oz salmon fillets, cut into 4 portions (3 oz each) ?For vegetables: 1 bag (12 oz) frozen vegetable stir-fry ? Tbsp peanut oil or vegetable oil ? Tbsp garlic, minced (about 1 clove) 1 Tbsp ginger, minced (or 1 tsp ground) 1 Tbsp scallions (green onions), rinsed and minced 1 Tbsp lite soy sauce Method Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). ?Set aside until step 7. Preheat oven to 350 oF. Combine teriyaki sauce, mirin, rice vinegar, scallions and ginger. ?Mix well. ?Pour over salmon and marinate for 10 – 15 minutes. Remove salmon from the marinade and discard unused portion. Place salmon on a baking sheet and bake for 10 – 15 minutes or until fish flakes easily with a fork in the thickest part [...]]]>
Zesty Citrus Tilapia Fillet Author: Cdiabetes Staff Serves: 4 Ingredients 2 pieces (5oz) Tilapia fish fillet, halved 1 piece lemon, juiced 1 piece orange, juiced 1 tablespoon extra-virgin olive oil ? teaspoon lemon pepper ? teaspoon salt Instructions Season tilapia with salt and lemon pepper. In a large pan heated over medium-high flame, heat olive oil. Carefully arrange the fish fillets into the pan. Evenly drizzle with freshly squeezed lemon and orange juice. Cook for 5 minutes or until the fish flakes easily with fork. Nutrition Information Calories: 54.1 Fat: 3.8g Saturated fat: 0.6g Trans fat: 0g Carbohydrates: 3.5 mg Sugar: 0.3g Sodium: 188.5mg Fiber: 0.1g Protein: 2.1g Cholesterol: 3.3mg 3.2.2925 ?]]>
Here is a fantastic healthy Chinese recipe. I know it’s a little odd to think of fish in a stir-fry but with a very mild white fish, it can easily be interchangeable with chicken breast. I’m not even sure my son Solomon realized it wasn’t chicken. Scramble recipe tester Bobbi Woods said, “My whole family loved it. I used cod for the white fish, probably because it is a bit thicker. It still broke up quite a bit but really had a great flavor. The entire dish was eaten and there were no leftovers!!” Serve it with brown or white rice and seedless grapes. Prep + Cook Time: 20 minutes Makes 4 servings, about 1 1/2 cups]]>
Prep time: ?15 minutes Cook time: ?10 minutes Enjoy this simple, fast dish any weeknight, Ingredients 1 C low-sodium chicken broth ? C shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms) 2 Tbsp fresh ginger, minced (or 2 tsp ground) ? C scallions (green onions), rinsed and chopped 1 Tbsp lite soy sauce 1 Tbsp sesame oil (optional) 12 oz salmon fillet, cut into 4 portions (3 oz each) Method Combine chicken broth, mushroom caps, ginger, scallions, soy sauce and sesame oil (optional) in a large, shallow sauté pan. ?Bring to a boil over high heat, then lower heat and simmer for 2 – 3 minutes. Add salmon fillets and cover with a tight-fitting lid. ?Cook gently over low heat for 4 – 5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F). Serve one piece of salmon with ? cup of broth. Tip: ?Try it with a side of Sunshine Rice Yield: ?4 servings Serving size: ?3 oz salmon, ? C broth Each serving provides:? calories 175, total fat 9g, saturated fat 2g, cholesterol 48mg, sodium 208mg, total fiber 1g, protein 19g, carbohydrates [...]]]>
Prep time: ?20 minutes Cook time: ?20 minutes A crispy, Mediterranean-style fish fillet with tomatoes, olives and anchovies Ingredients 2 Tbsp olive oil 12 oz red snapper, bass, or tilapia fillets, cut into 4 portions (3 oz each) 1? Tbsp garlic, minced (about 3 – 4 cloves) ? C low-sodium chicken broth 1 C canned no-salt-added diced tomatoes ? C black olives, sliced ? Tbsp anchovy paste (optional) 2 Tbsp fresh basil, chopped (or ? Tbsp dried) ? tsp ground black pepper Method Heat olive oil in a large, heavy-bottom sauté pan. Add fillets, and sauté over high heat for 4 – 5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145° F). Remove fillets from the pan, cover to keep warm and set aside. ?Drain excess fat from pan but do not clean. Add garlic to sauté pan and cook for about 30 seconds until it begins to soften. ?Do not brown. Add chicken broth to the pan and bring to a boil over high heat. ?Add remaining ingredients and return to a boil. ?Lower heat and simmer [...]]]>
Did you know that foods that are good for your heart health can also be good for your diabetes? For most people, there’s little, if any, need for a diet to help control your cholesterol and blood pressure. The key is eating foods that do “double-duty” in terms of keeping your blood glucose level, cholesterol and blood pressure in check. Let’s take a look at a few of these foods to fit into your eating plan today.]]>
Grilled Tuna with Chickpea and Spinach Salad Prep time 25 mins Cook time 20 mins Total time 45 mins Great for a light lunch or dinner, and easy to make with leftovers! Recipe type: Salad Serves: 4 Ingredients 1 Tbsp olive oil 1 Tbsp garlic, minced (about 2 – 3 cloves) 2 Tbsp lemon juice 1 Tbsp oregano, minced (or 1 tsp dried) 12 oz tuna steaks, cut into 4 portions (3 oz each) For salad: ? can (15? oz) low-sodium chickpeas, drained and rinsed ? bag (10 oz) leaf spinach, rinsed and dried 1 Tbsp lemon juice 1 medium tomato, rinsed and cut into wedges ⅛ tsp salt ⅛ tsp ground black pepper Instructions Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on a high temperature. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5 – 10 minutes. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.) Grill or broil tuna on high heat for 3 – 4 minutes on each side, until the flesh is opaque and separates easily with a fork (to a minimum internal [...]]]>
Baja-style Salmon Tacos Prep time 20 mins Cook time 15 mins Total time 35 mins Fun, spicy finger food for a hot summer night. Recipe type: Main Cuisine: Mexican Serves: 4 Ingredients 12 oz salmon filet, cut into 4 portions (3 oz each) 4 (8-inch) whole wheat tortillas For taco filling: 1 cup green cabbage (about ? head), rinsed and shredded 1 tsp lime juice 1 tsp honey ? cup red onion, thinly sliced (or substitute white onion) 1 medium Jalapeno pepper, rinsed and split lengthwise — remove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use green bell pepper 1 tsp fresh cilantro, minced (or substitute ? tsp ground coriander) For marinade: ? Tbsp oil or butter 1 Tbsp lime juice 2 tsp chilli powder ? tsp ground cumin ? tsp ground cilantro ? tsp salt Instructions Preheat grill or oven broiler (with the rack 3 inches from heat source) on a high temperature. Prepare taco filling by combining all ingredients. Let stand for 10 – 15 minutes to blend the flavors. To prepare the marinade, combine the oil, lime juice, chili powder, cumin, coriander, and salt in a bowl. Place salmon filets [...]]]>