4 Servings

Ingredients

• 3 shallots, chopped
• 1 pound sole or flounder fillets
• 1-1/2 teaspoons dried basil leaf, or 3 tablespoons chopped fresh basil
• 1/2 teaspoon rosemary, crushed
• 1/4 teaspoon pepper
• 1/4 cup vermouth
• 1/4 cup fresh lemon juice
• 1 to 2 tablespoons chopped parsley

Directions

1. Preheat oven to 350 degrees F.
2. Coat an ovenproof casserole dish with non-stick cooking spray and sprinkle shallots over bottom.
3. Rinse fish and pat dry. Sprinkle each fillet with herbs and pepper. Roll up each fillet starting with widest end. Place in casserole dish side by side. Pour vermouth and lemon juice over fish and bake 25 minutes, until fish turns from translucent to opaque. Garnish with parsley.

Calories: 145
Protein: 23 g
Sodium: 66 mg
Cholesterol: 36 mg
Fat: 2 g
Carbohydrates: 2 g
Exchanges: 3 Low-Fat Meat

Source: Light and Easy Diabetes Cuisine

Makes 4 servings

Ingredients

• 3/4 lb. yams (or sweet potatoes), sliced
• 3/4 lb. salmon filet, cooked (baked, steamed,or grilled) and flaked with a fork
• 3 large whole scallions, very thinly sliced
• 1 tsp. dry mustard
• Grated zest of 1/2 lime, plus juice
• Salt and freshly ground black pepper, to taste
• 1/4-1/2 cup cornmeal, preferably stone-ground
• 1/4 cup reduced-fat mayonnaise
• 2 tbsp. Dijon mustard
• 2 tsp. chopped fresh rosemary
• 2 tsp. fresh lime juice

Directions

1. Steam yams until very soft, about 20 minutes stovetop or 2 to 4 minutes in a microwave oven. (If using a microwave oven, drape a damp paper towel over the top of the yams.) Cool yams until easily handled by hand. Using your fingers, peel skin from the slices. In a medium bowl, coarsely mash yams with a fork.
2. Mix in salmon, scallions, mustard, the zest and juice of 1/2 lime, plus salt and pepper to taste. Blend until well combined. Shape mixture into 8 cakes, using about one-third cup for each. Arrange fishcakes on a plate, cover and refrigerate 1 to 4 hours.
3. Spread cornmeal over a small plate. Coat a large non-stick skillet generously with cooking spray and heat until hot on medium-high heat. Meanwhile, dredge fishcakes in cornmeal, coating them all over. Cook until golden brown, 3 to 5 minutes on each side.
4. Make the sauce by mixing together in a small bowl the mayonnaise, mustard, rosemary and lime juice. Serve the sauce with the salmon cakes. If desired, serve fishcakes in hamburger buns, preferably whole wheat, along with a lettuce leaf and a dollop of the sauce.

Calories: 287
Protein: 20 g
Sodium: 374 mg
Fat: 10 g
Carbohydrates: 29 g
Exchanges: 2 Bread/Starch, 2-1/2 Medium-Fat Meat

Source: AICR

Yield: 4 servings
Serving Size: 1/4 of recipe

Ingredients

• 1-1/4 pounds halibut, striped bass or tilapia fillet, cut into 4 portions
• 1 teaspoon ground cumin, divided
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper to taste
• 1 (10 ounce) can diced tomatoes with green chiles
• 1/4 cup sliced green olives with pimentos
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon extra-virgin olive oil

Directions

1. Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray. Arrange fish on baking sheet. Season with 1/2 teaspoon cumin, salt and pepper.
2. Combine tomatoes, olives, cilantro, oil and remaining 1/2 teaspoon cumin in a small bowl. Spoon over the fish.
3. Bake the fish until flaky and opaque in the center 12 to 15 minutes. Serve immediately.

Calories: 188
Protein: 30 g
Sodium: 673 mg
Cholesterol: 45 mg
Fat: 5 g
Carbohydrates: 3 g
Exchanges: 4 Very Lean Meat, 1 Fat

Source: The Eating Well Diabetes Cookbook

Yield: 4 servings
Serving Size: 1/4 of recipe

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons chopped garlic
• 2 tablespoons chopped shallots
• 1/4 cup minced red peppers
• 10 to 24 Manila or littleneck clams
• 1-1/2 cups white wine
• 2 lemons (juice and zest)
• 1 tablespoon butter
• Salt and pepper
• 1 teaspoon red pepper flakes
• 1 large seedless cucumber, cut into long, julienne strips to resemble noodles (use a mandoline or a sharp knife)
• 1 large zucchini, julienned
• 1/4 cup chopped parsley

Directions

1. Heat the olive oil in a saute pan. Add the garlic, shallots, and red peppers and saute until golden, approximately 10 minutes.
2. Add the clams, white wine, and lemon juice. Cover and bring to a boil. Continue to cook until the clams open, approximately 5 minutes.
3. When the clams open, add the butter, salt and pepper to taste, and the red pepper flakes. Remove the clams. Toss in the cucumber and zucchini noodles and heat until they are warm and wilted, approximately 7 minutes.
4. Divide among 4 bowls and top each with the clams and the remaining juice. Garnish with the chopped parsley and lemon zest.

Calories: 171
Protein: 11 g
Sodium: 188 mg
Cholesterol: 28 mg
Fat: 11 g
Carbohydrates: 10 g
Exchanges: 2 Vegetable, 1 Very Lean Meat, 2 Fat

Source: Diabetes Cookbook for Dummies

Makes 4 servings.

Ingredients

• 1 Tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/2 cup fresh lemon juice
• 2 Tbsp. capers
• 4 1/2-inch thick swordfish steaks, each 4 oz each
• Salt and freshly ground black pepper
• 1 lemon, cut into quarters

Directions

1. Using a blender or food processor, blend oil with garlic, lemon juice and capers. Transfer to a non-metal container. Add fish and marinate 20 to 30 minutes, turning fish once in the process.
2. Meanwhile, prepare the grill or preheat the broiler. Remove fish from marinade and pat dry with paper towelling. Season with salt and pepper. (If using an indoor grill, spray fish lightly with olive oil or canola oil spray.)
3. Grill the fish about 4 to 5 minutes per side, depending on thickness of fish, or until fish is opaque in the center. (Fish usually takes about 10 minutes per inch of thickness to cook through.) Don’t overcook or fish will be dry.
4. Serve with wedges of fresh lemon, either hot or at room temperature.

Calories: 169
Protein: 21 g
Sodium: 223 mg
Fat: 8 g
Carbohydrates: 3 g
Exchanges: 3 Medium-Fat Meat

Source: AICR

Yield: 4 servings.

Ingredients

• 2 Tbsp. canola oil
• 1-1/2 cups thinly sliced scallion, white and green parts
• 2 tsp. grated fresh ginger
• 1/2 tsp. sugar
• 1/4 tsp. salt
• 1 tsp. grated orange zest
• Freshly ground pepper, preferably white, to taste
• 4 (4-oz.) pieces tilapia or other mild, flaky white fish

Directions

1. Preheat the broiler.
2. Heat oil in a small skillet over medium heat. Mix in scallions to coat them with oil. Add ginger, sugar and salt. Cook, stirring until sugar dissolves and scallions are tender but still bright green, 3-4 minutes. Off the heat, mix in the zest. Season sauce generously with pepper. Set skillet aside so it keeps warm while the fish cooks.
3. Arrange fish on baking sheet and coat with cooking spray. Season fish lightly with salt and ground pepper. Broil until fish is opaque in the center at the thickest point, about 6 minutes. Divide fish among four dinner plates. Top each piece with one-fourth of the sauce. Serve immediately.

Calories: 180
Protein: 23 g
Sodium: 210 mg
Fat: 9 g
Carbohydrates: 3 g
Exchanges: 3 Lean Meat, 1/2 Vegetable

Source: AICR