Diabetic-friendly Seafood Recipes

Diabetes, Diabetes Type 1, Diabetes Type 2, Nutrition
on November 1, 2009

Try these Mediterranean-inspired recipes from The Diabetes Seafood Cookbook by Barbara Seelig-Brown.

Balsamic Salmon on a Bed of Barley Pilaf with Tomato & Basil
I love one-pot meals and the blend of flavors in this Balsamic Salmon on Barley Pilaf dish makes it extra special.

Serves 4/Serving Size: 1/4 recipe

1 tablespoon canola oil
1 medium onion, finely chopped
1 large clove garlic, finely minced
2 stalks celery, thinly sliced (about 2 cups)
4 carrots, thinly sliced (about 1 1/2 cups)
1 cup barley, uncooked
3 cups low-sodium chicken stock
1 pint cherry tomatoes, cut in half
1/4 cup balsamic vinegar
1/2 cup basil leaves, roughly chopped
1/4 teaspoon fine sea salt
1/8 teaspoon freshly ground black pepper
1 lb salmon fillet, skin removed, cut into 4 pieces (4 oz each)

1. Place canola oil in large stockpot. Heat and add onion, garlic, and celery. Cook over medium heat, covered, until onion becomes translucent. Add carrots and barley and cook uncovered until barley begins to look toasted. Add stock. Cover and cook 30 minutes.

2. Slice tomatoes in half and place in large bowl with balsamic vinegar, basil, salt, pepper, and salmon. Let this sit while the barley is cooking for the first 30 minutes. After 30 minutes, remove salmon from tomato mixture. Stir tomato mixture into barley and place salmon on top of barley. Cover and cook 10 minutes more to steam the salmon.

3. Place some barley pilaf in a pasta bowl and top with a piece of salmon to serve.

Cook's Tip
Cherry and grape tomatoes are always in season. I like to buy them each time I shop so I have them on hand at all times for a quick burst of color, flavor, and nutrtition.

Exchanges/Choices: 2 1/2 Starch, 3 Vegetable, 3 Lean Meat, 1 Fat
Calories 440, Calories from Fat 110,
Total Fat 12 g, Saturated Fat 2.1 g, Trans Fat 0 g,
Cholesterol 55 mg, Sodium 350 mg, Total Carbohydrate 51 g,
Dietary Fiber 12 g, Sugars 9 g, Protein 34 g


Lemony Poached Salmon with a Fennel, Red Onion & Olive Salad
Mediterranean flavors are my absolute favorite and this delicious Lemony Poached Salmon with a Fennel, Onion & Olive Salad recipe is a great example of why.

Serves 4/Serving Size: 1/4 recipe

1 lb salmon fillet, skin removed, cut into 4 portions
1 lemon, juiced
Water to cover salmon

salad
1/2 cup thinly sliced fennel tops
1/2 medium red onion, thinly sliced
1/2 cup pitted olives
1/2 cup sliced cucumber
4 cups red leaf lettuce, washed, dried and torn into bite-sized pieces
1 lemon, sliced for garnish

dressing
1 lemon, juiced
2 tablespoon extra virgin olive oil
1/4 teaspoon fine sea salt
1/4 teaspoon black pepper
1 tablespoon capers

1. Prepare pan for poaching. Place salmon in pan. Add lemon juice and enough water to cover. Bring to a boil. Lower heat and simmer for 5-7 minutes, or until it flakes with a fork.

2. Place salad ingredients in large bowl.

3. Whisk lemon juice, oil, salt and pepper together. Add capers. Pour half of the dressing over the salad greens. Toss. Save the rest of the dressing to use with another salad.

4. Place salad on plate and top with salmon. Garnish with additional lemon slices.

Exchanges/Choices: 1 Vegetable, 3 Lean Meat, 1 1/2 Fat
Calories 230, Calories from Fat 110,
Total Fat 12 g, Saturated Fat 2.1 g, Trans Fat 0 g,
Cholesterol 50 mg, Sodium 310 mg, Total Carbohydrate 6 g,
Dietary Fiber 2 g, Sugars 2 g, Protein 25 g


Fish A la Mediterraneo
The radicchio in this Fish A La Mediterraneo recipe is a beautiful deep red color when fresh and uncooked, but when it is cooked, the color changes to a savory brown and the flavor becomes sweeter.

Serves 4/Serving Size: 1/4 recipe

1 tablespoon extra virgin olive oil
2 cloves garlic, crushed and chopped
2 cups thinly sliced fennel (about 1 small or medium bulb)
1 lb thick white fillet of fish, cut into 4 portions (cod, snapper, thick flounder, or tilapia)
1/4 teaspoon fine sea salt
1/2 teaspoon freshly ground black pepper
1/4 cup fresh basil, chopped
2 cups thinly sliced radicchio (1 small head)
1/2 cup white wine
1/4 cup orange juice
1 navel orange, sliced

1. Heat olive oil, garlic and fennel in large sauté pan. Cook about 5 minutes until fennel begins to brown on the edges. Push to the side of the pan and add fish.

2. Cook until first side is golden. Turn. While fish is browning on second side, sprinkle with salt and pepper and add basil, radicchio, wine and orange juice. Toss well and cook until radicchio is slightly wilted and the color begins to change from red to brown.

3. Divide the fish and vegetable mixture among 4 dinner plates and top with orange sections.

Cook's Tip
A naval orange is recommended because it is seedless but any orange will do, if seeds are removed.

Exchanges/Choices: 1/2 Fruit, 1 Vegetable, 3 Lean Meat
Calories 180, Calories from Fat 40,
Total Fat 4.5 g, Saturated Fat 0.6 g, Trans Fat 0 g,
Cholesterol 50 mg, Sodium 245 mg, Total Carbohydrate 11 g,
Dietary Fiber 3 g, Sugars 7 g, Protein 22 g

Copyright © 2009 American Diabetes Association. From The Diabetes Seafood Cookbook. Barbara Seelig-Brown. Reprinted with permission from The American Diabetes Association.