WHITE FISH FOIL PACKET

4 cups spinach, trimmed and washed

1 lb white fish fillets, cut into 4 equal-size pieces

1 tbsp Dijon mustard

2 tsp olive oil

2 tbsp white wine vinegar

2 garlic cloves, minced

2 green onions, chopped

1/4 tsp black pepper

20 grape tomatoes, halved

Preheat oven to 375 degrees.

Cut 4 18-inch-long sheets of heavy-duty foil.

Place 1 cup of spinach in the center of each of the foil sheets.

Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish.  Sprinkle with the green onions and pepper.  Top evenly with the tomato halves.

Bring up the sides of the foil.  Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly.  Place the packets in a single layer on a baking sheet that has sides.

Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork.  Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.

Yield: 4 servings

Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium

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SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells

1/2 cup reduced-sodium chicken broth

1 tbsp reduced-sodium soy sauce

2 tsp cornstarch

2 tsp grated fresh ginger

2 tsp sesame oil

3 garlic cloves, minced

1/4 tsp salt

1/4 tsp crushed red pepper, optional

2 tbsp canola or olive oil

1 cup sliced onion

1 cup packaged fresh julienned carrots

12-oz snow pea pods, trimmed

1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings

Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

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CRUNCHY PECORINO BAKED COD

5 (5 to 7 oz) cod fillets

1/4 tsp black pepper

1/2 cup panko breadcrumbs

1/2 cup grated Pecorino Romano Cheese

2 tbsp mayonnaise

1 tbsp butter, softened

1/2 tsp dried oregano

1/2 tsp dried thyme

2 dashes of Worcestershire sauce, optional

Lemon wedges and/or tartar sauce, for serving

Be sure to have an oven rack in the center of the oven with another rack 6-inches from the broiler.

Preheat oven to 425-degrees and line a 10x15-inch rimmed baking sheet with foil.

Pat fillets dry with paper towels. Sprinkle both sides with pepper and arrange on the prepared baking sheet.

For topping, stir together panko, cheese, mayo, butter, oregano, thyme and Worcestershire, if using, in a medium bowl.  Spread topping evenly over the fillets.

Bake at 425-degrees on the oven center rack for 4 to 6 minutes per 1/2-inch thickness or until a meat thermometer inserted into the thickest parts registers 145-degrees. Transfer baking sheet to the broiler rack, broiling until topping is crisped, about 1 minute. Serve with the lemon wedges and/or tartar sauce,

Yield: 4 servings  Per serving: 265 cal, 12g fat (5g sat), 28g pro, 8g carbs, 399mg sodium

Note: This recipe also works well with tilapia, halibut, flounder, or orange roughly.

recipe and photo allrecipes 2025

SCALLOPS AND GREENS SALAD

Scallops are a great seafood choice for diabetic as they have a high protein content.

1 pkg (12-oz frozen scallops, cooked and chilled

6 cups mixed salad greens

4-oz shredded Mozzarella cheese

3 hard-boiled eggs, sliced

1/3 cup chopped celery

1/3 cup low or no sugar vinaigrette/Italian salad dressing of your choice

Lemon slices, optional

In a large bowl toss together all ingredients. except salad dressing. Chill for at least an hour.

Before serving, drizzle with the salad dressing. Garnish with lemon slices, if using.

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SALMON WITH SPRING VEGGIES

Quick and Easy, ready in about a half hour. And it's healthy, too.

8-oz baby carrots or regular carrots cut into thin strips

8-oz thin asparagus

4 scallions, cut into 1-inch pieces

4 (4-oz each) skinless salmon fillets

1/4 tsp salt

1/4 tsp pepper

1/4 tsp crushed red pepper

2 tbsp olive oil

1 lemon, thinly sliced

2 tbsp minced chives

Move oven rack to lowest position and heat to 400-degrees.

Line a rimmed baking pan with a sheet of parchment paper.

In a microwave-safe bowl, cover carrots and asparagus with water. Microwave until tender, 2 to 3 minutes and drain. Rinse under cold water to stop the cooking process. Drain again.

Place scallions and vegetables on the parchment. Arrange salmon over the top. Sprinkle with the salt, pepper and crushed red pepper. Fold and crimp paper over salmon to seal. Bake until salmon flakes easily (press through the paper to test doneness} 20-25 minutes. Carefully open parchment and transfer to plates. Garnish with lemon slices and chives.

Yield: 4 servings  Per serving: 340 calories, 25g protein, 9g carbs, 260 mg sodium

recipe and photo Woman's World 2026

QUICK AND EASY TUNA CHOWDER

2 tbsp butter

1/2 cup sliced celery
1/2 cup chopped onion
1/2 cup chopped carrot
3 tbsp white whole-wheat or almond flour
1 tsp Italian seasoning
1 can (17-oz) cream-style corn
2 cups 2% milk
1 can (12-oz) solid white tuna, drained and flaked
1 cup water
1 tsp chicken flavored instant bouillon

Melt the butter in a medium saucepan over medium heat; add the celery, onion, and carrot. Saute the vegetables about 3 minutes until crisp tender. Add the flour and seasoning to the veggies, blending well. Stir in the corn, milk, tuna, water, and bouillon, stirring to blend.

Cover the pan and simmer 5-10 minutes, without boiling!, until heated through. Stir occasionally during this time.

Yield: 4 servings

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BLACKENED CATFISH WITH SALSA VERDE

4 (6 -8 oz) catfish fillets, patted dry

2 tbsp Cajun seasoning
2 tbsp olive or canola oil
3/4 cup mild salsa verde
1/2 cup chopped fresh cilantro

Sprinkle the Cajun seasoning on both sides of the fish fillets.

Heat the oil in a large nonstick skillet over medium-high heat. Add fish (2 at a time if necessary); cook until lightly browned (approximately 3 minutes), turn and repeat on other side. Fish is done when just opaque.

Combine the salsa and cilantro; and place atop the fish for serving.

Yield: 4 servings

Per serving: 345 calories, 2.5 g carbs, 31.5 g protein,

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ORANGE-LEMON BAKED SALMON

2 tbsp salt-free lemon pepper seasoning blend

4 (4-oz each) salmon fillets
4 thin lemon slices
4 thin orange slices
2 tbsp white cooking wine, optional
nonstick cooking spray

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with the nonstick spray.

Place the fish in the prepared pan and coat with the lemon pepper seasonings.  Place a lemon slice and an orange slice atop each fillet.  Sprinkle with the wine.

Place in the oven for 5 minutes.  Lower the heat to 325 degrees and continue to cook for 5 minutes.  Allow to rest for a few minutes (3 or 4) before serving.

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EASY SHRIMP APPETIZER

2 lb (30 to 40 shrimp) large raw deveined shrimp

1 cup bottled Caesar Salad dressing*
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper

Preheat oven to 375 degrees.

In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well.  Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink.  Stir halfway through baking time.

Yield: 8 to 10 appetizer-size servings.

*Note: Always check the sugar content of salad dressings and go with the one with the lowest sugar content.

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GRILLED SALMON WITH ARUGULA CHIMICHURRI

1 cup chopped fresh cilantro

1 cup chopped fresh arugula

1/4 cup olive oil (plus more for grilling) 

2 tbsp fresh mint leaves

1 1/2 tbsp lime juice

1/2 tsp crushed red pepper flakes

1 small garlic clove, peeled and chopped

Salt and pepper to taste

6 4-oz salmon fillets

Puree the first 7 ingredients in a blender until smooth. Season with the salt and pepper as desired.

Heat grill to high (450 degrees).

Brush salmon with oil and season with salt and pepper. Grill with the meat side down 4 to 5 minutes; turn, reduce heat to medium, cook another 2 to 3 minutes.

Serve the salmon with the chimichurri.

Yield: 6 servings Per serving: 390 calories, 37g protein, 1g carbs, 0g sugar, 5g saturated fats, 0g fiber, 299mg sodium

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PANKO-COATED TILAPIA FILLETS

1 cup unseasoned panko bread crumbs

1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing

Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.

In a shallow dish mix the panko crumbs with the dill, salt, and pepper.

Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides.  Place the breaded fish on the prepared baking pan. 

Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork.  Turn oven to broil and cook for another 1 to 2 minutes to brown well.

Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber

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ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry

1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture. 

Yield: 4-servings
Per serving: 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

ASIAN SALMON

2 lbs salmon fillets, with skin 

2 tbsp olive oil

2 tbsp rice vinegar

2 tbsp lite soy sauce

1 packed tsp Splenda Brown Sugar Blend (or 1 tbsp packed brown sugar, if you use)

2 cloves garlic, minced

1 pinch black pepper

2 tbsp very finely chopped green onion

1 tbsp sesame oil

Make several shallow slashes in the skinless side of each salmon fillet. Place fillets, skin-side down, in a glass baking dish.

Whisk together oil, vinegar, soy sauce, Splenda (or brown sugar), garlic, pepper, onion, and sesame oil in a bowl. Pour marinade over salmon; cover with foil and refrigerate for 1 to 2 hours.

Preheat oven to 350-degrees. Remove foil from salmon and bake in marinating dish for about 30 minutes or until salmon can be flaked with a fork. Pour any extra marinade over fish before serving.

Serves 8 

allrecipes 2016

MEDITERRANEAN TUNA SALAD FROM UNITED HEALTH CARE

I recently received this recipe from my health insurance company. I hate tuna but it is a good healthy recipe for those who eat tuna so I am sharing it with you.

1 can (3-oz) solid white tuna in water, drained

1 tsp lemon juice

1 tsp extra-virgin olive oil

1/4 cup chopped cucumber

1/4 cup cherry tomatoes, halved

4 Kalamata olives, pitted and chopped

Chopped flat-leaf parsley, optional

Place tuna in a medium bowl. Flake into bite-size pieces. Add remaining ingredients to the bowl and gently stir to combine.

Serving suggestions: serve on a bed or lettuce, inside half an avocado, or inside a crust whole-grain or low carb roll.

Nutrition info is for the salad only: 163 calories, 9 g fat (1g saturated), 30 mg cholesterol, 394 g sodium, 4 g carbs, i g dietary fiber, 2 g sugar, 2 g protein

SALMON HASH

1 can (15 1/2-oz) can red salmon, drained

2 cups finely chopped, peeled potatoes
2 tbsp butter
3 green onions, finely chopped
1/8 tsp pepper

Remove and discard skin and bones from salmon; flake salmon with a fork and set aside. Sauté potatoes in margarine in a large skillet 15 minutes or until tender. Remove from skillet and set aside. Add green onions to skillet and sauté 2 to 3 minutes. Stir in pepper. Add the potatoes and salmon. Cook over medium heat, without stirring, until thoroughly heated.

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LEMON DILL BAKED SALMON

4 salmon steaks (about 3-oz each)

Vegetable oil cooking spray
2 tbsp fresh lemon juice
1/2 tsp dried whole dillweed
1/2 tsp dried parsley flakes
1/2 tsp freshly ground black pepper

Rinse salmon thoroughly with water and pat dry with paper toweling. Spray a shallow baking pan with vegetable oil spray. Place steaks in the prepared pan. Brush steaks with the lemon juice. Sprinkle the dill weed, parsley, and pepper evenly over the salmon steaks. Bake at 350 degrees for 25 to 35 minutes or until salmon flakes easily when tested with a fork.

Note: File Photo

GRILLED CITRUS SALMON

1/2 cup canola oil

1 med onion, diced

2 tbsp lemon juice

2 tbsp orange juice

1 tsp grated lemon peel

1 tsp grated orange peel

1 garlic clove, minced

2 salmon fillets (about 1 1/2 lb each)

orange or lemon slices for garnish, optional

Combine the first seven ingredients in a jar with a tight-fitting lid; shake well.

Grill salmon over medium heat, skin side down, for 15-20 minutes or until fish flakes easily with a fork. Baste every 5 minutes with the citrus mixture. Garnish with the orange and/or lemon slices, if desired.

Yield: 8 servings

6-ounces cooked salmon equals 530 calories, 40g fat (6g sat), 114mg chol, 115mg sodium, 3g carbs, 1g fiber, 39g protein.

Recipe and photo from a Sam's ad.

GARDEN TUNA SALAD

1 can (6-oz) tuna packed in water, drained

1 medium carrot, chopped
1 celery rib, chopped
1/2 cup reduced-fat Monterey Jack cheese, cubed
1/4 cup frozen peas, thawed and drained
1/4 tsp dried parsley flakes
1/3 cup reduced-fat, low-sugar Italian salad dressing
Lettuce leaves
Tomato slices
2 pita breads, cut in halves

Place tuna in a large bowl and break into chunks; add the carrot, celery, cheese, peas, and parsley. Toss to blend. Pour the salad dressing over the salad and toss lightly to coat.

Place 1 lettuce leaf and one tomato slice into each pita half. Divide the tuna salad evenly between the four halves.

Yield: 4 servings
Approximately per serving: 220 calories, 22 g carbs, 20 g protein
Dietary Exchanges: 1 1/2 bread, 2 meat

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TUNA NOODLE CASSEROLE

By eliminating the refined grains in regular pasta and all-purpose flour and the fat in the milk most diabetics can enjoy this when they want a comfort food meal. Serve with a green salad or steamed broccoli and leave off any bread.

7-oz uncooked whole-grain or your favorite low-carb pasta
2 tbsp butter
3/4 cup chopped onion
1/2 cup thinly sliced celery
1/2 cup chopped red bell pepper
2 tbsp white whole-wheat flour 

1 tsp salt
1/4 tsp pepper
1 1/2 cup fat-free milk
1 can (6-oz) albacore tune in water, drained
1/2 cup grated Parmesan cheese, divided

Preheat oven to 375 degrees.
Spray an 8-inch square baking dish with nonstick cooking spray.

Cook pasta according to the package directions (do not overcook). Drain and set aside.

Melt the butter in a skillet over medium heat; add onion and cook for 3 minutes. Add the celery and red bell pepper; cook, stirring, for another 3 minutes. Sprinkle the flour, salt and pepper over the vegetables. Cook, stirring, another minute. Stir in the milk and cook, stirring, until thickened; remove from heat.

Add the pasta, tuna, and half the cheese to the skillet mixture; stir until pasta is well coated. Pour into the prepared baking dish and sprinkle with the remaining cheese.

Bake at 375 degrees, uncovered, 20 to 25 minutes or until hot and bubbly.

Yield: 4 servings

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CRAB-TOPPED FISH FILLETS

1 lb sole, orange roughy or cod fillets 

1 can (6-oz) crab meat, drained, flaked and cartilage removed OR 1 cup imitatian crabmeat, chopped

1/2 cup grated Parmesan cheese

1/2 cup olive oil mayonnaise

1 tsp lemon juice

Paprika for garnish, optional

1/3 cup slivered almonds, toasted

Place fillets in a greased 8-inch square baking dish and bake, uncovered, at 350-degrees 18-22 minutes or until fish flakes easily with a fork. Meanwhile, in a bowl, combine crabmeat, Parmesan cheese, mayonnaise and lemon juice.

Drain cooking juices from the baking dish and spoon the crab mixture over the fillets. Broil 5-inches from the heat for 5 minutes or until the topping is lightly browned. Sprinkle with paprika, if desired, and the almonds.

Yield: 4 servings

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