Diabetic Cookbook for Two (39 page)

8 ounces pollock (or other white fish) fillet, skinned and halved

3 teaspoons extra-virgin olive oil, divided

1 teaspoon blackening seasoning, or Cajun seasoning, divided

¼ cup thinly sliced onion

4 cups baby spinach, divided

½ small grapefruit, peeled and segmented

2 tablespoons shaved fennel

2 tablespoons pepitas

½ small avocado, peeled, pitted, and sliced, divided

1.
Brush both sides of each pollock half with 1½ teaspoons of olive oil.

2.
Rub each half all over with ½ teaspoon of blackening seasoning.

3.
In a large heavy skillet set over high heat, cook the pollock and onions for 2 to 3 minutes, until blackened. Turn the fillets. Cook for 2 to 3 minutes more, or until blackened and the fish flakes easily with a fork.

4.
Put 2 cups of arugula on each serving plate. Top each with 1 pollock half.

5.
Top each serving with half of the grapefruit, fennel, pepitas, and avocado.

PER SERVING
Calories: 284; Total Fat: 7g; Protein: 25g; Carbohydrates: 11g; Sugars: 3g; Fiber: 5g; Sodium: 706mg

RECIPE TIP:
If you don’t have Cajun seasoning, mix your own by combining 1 tablespoon of paprika, 1½ teaspoons of cayenne pepper, 1½ teaspoons of onion powder, ½ teaspoon of salt, ¼ teaspoon of white pepper, ¼ teaspoon of black pepper, ⅛ teaspoon of thyme, ⅛ teaspoon of dried basil, and ⅛ teaspoon of oregano.

DAIRY-FREE • QUICK & EASY

PREP TIME: 15 MINUTES • COOK TIME: 5 MINUTES

Chinese five-spice powder adds a deliciously warm, spicy-sweet taste, and pleasant aroma to this simple and nutritious dish. Tilapia and crunchy sugar snap peas are cooked in a thick sauce that only takes minutes to prepare. Tilapia is one of the most popular fish consumed in the United States due to its good taste and relatively low cost. Tilapia is a flaky, white-meat fish that cooks up nicely however you choose to prepare it. Low in calories and high in heart-healthy omega-3 fats, protein, vitamins, and minerals, tilapia doesn’t contain any carbohydrates. Whip up a side of Asian slaw by combining finely shredded napa cabbage, scallions, shredded carrots, and cilantro leaves.

8 ounces tilapia fillets

½ teaspoon Chinese five-spice powder

2 tablespoons reduced-sodium soy sauce

1 tablespoon granulated stevia

2 teaspoons extra-virgin olive oil

2 cups sugar snap peas

2 scallions, thinly sliced

1.
Sprinkle both sides of the fillets with the Chinese five-spice powder.

2.
In a small bowl, stir together the soy sauce and stevia. Set aside.

3.
In a large nonstick skillet set over medium-high heat, heat the olive oil.

4.
Add the tilapia. Cook for about 2 minutes, or until the outer edges are opaque. Reduce the heat to medium. Turn the fish over. Stir the soy mixture and pour into the skillet.

5.
Add the sugar snap peas. Bring the sauce to a boil. Cook for about 2 minutes, or until the fish is cooked through, the sauce thickens, and the peas are bright green.

6.
Add scallions. Remove from the heat.

7.
Serve the fish and the sugar snap peas drizzled with the pan sauce.

PER SERVING
Calories: 202; Total Fat: 7g; Protein: 26g; Carbohydrates: 7g; Sugars: 3g; Fiber: 0g; Sodium: 619mg

INGREDIENT TIP:
The soy sauce in this recipe can be replaced by Bragg Liquid Aminos, a gluten-free, non-GMO (genetically modified organism) lower-sodium seasoning. Bragg can be found in the vinegar and oil aisle in larger supermarkets. There is also a source link in the Resources section (
here
).

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 10 MINUTES

Quick-cooking fish makes for a light and flavorful taco filling that’s perfect for busy weeknights. This recipe uses tilapia fillets and replaces a higher-calorie beer batter with one using finely ground flaxseed meal and an egg wash. Flaxseed is rich in omega-3 fatty acids, fiber, and protein and the light, nutty flavor complements pan-seared food. A quick and easy-to-prepare homemade salsa tops this tasty and nutritious dish. Serve with a green salad and a side of steamed broccoli.

For the salsa

2 large tomatoes, diced

¼ cup diced red onion

2 to 3 tablespoons freshly squeezed lime juice

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

½ avocado, diced

¼ cup chopped fresh cilantro

For the tacos

1 large egg

3 tablespoons finely ground flaxseed meal

⅛ teaspoon ground cumin

⅛ teaspoon salt

⅛ teaspoon cayenne pepper (optional)

8 ounces tilapia fillet, sliced crosswise into 1-inch-wide strips

2 teaspoons extra-virgin olive oil

4 (6-inch) corn tortillas, warmed

To make the salsa

1.
In a medium bowl, stir together the tomato, onion, lime juice, salt, and pepper.

2.
Stir in the avocado and cilantro. Set aside.

To make the tacos

1.
In a large bowl, whisk the egg until frothy.

2.
Add the flaxseed meal, cumin, salt, and cayenne pepper (if using). Mix to create a batter.

3.
In a large nonstick skillet set over medium-high heat, heat the olive oil.

4.
Coat the tilapia pieces in the batter, letting the excess batter drip back into the bowl. Add the tilapia to the skillet. Cook for 2 to 4 minutes per side, or until crispy and golden.

5.
Serve the fish with the warmed corn tortillas and salsa.

PER SERVING
Calories: 431; Total Fat: 20g; Protein: 30g; Carbohydrates: 28g; Sugars: 1g; Fiber: 8g; Sodium: 163mg

INGREDIENT TIP:
Whole flaxseeds have an indigestible coating, so purchase them in finely ground meal form or grind whole seeds yourself in a clean coffee grinder. Grinding your own flaxseed meal lets you control the texture to your preference—a crunchy, grainy coating, or a finer flour-like finish.