Crispy Salmon with Lemon Dill Sauce
Ever wonder how to shop for fish? What to do with it when you get home? Author Barbara Seelig Brown offers tips and a delicious salmon recipe.
For this recipe, and for dozens of other Association-approved recipes, purchase The Diabetes Seafood Cookbook, winner of the 2009 Gourmand USA Award for Best Seafood Cookbook, from our online store.
"Crispy and crunchy are a favorite taste sensation and this recipe has that without frying. It also has a great fresh tang from the lemon dill sauce."
Serves 6; Serving size: 1/6 recipe
8 oz low-fat plain yogurt
1/2 cup snipped dill
2 lemons, juiced (divided use)
3 egg whites
2 tsp cornstarch
1 cup bread crumbs
2 lemons, zested
1/2 tsp salt
1 lb salmon fillet, skin removed, cut into 6 pieces
- Mix yogurt, dill and juice of 1 lemon juice together in small bowl. Set aside.
- Mix juice of 1 lemon, egg whites and cornstarch in another shallow bowl.
- Mix bread crumbs, lemon zest and salt in a third bowl.
- Dip salmon in egg white mixture, then in bread crumbs. Set aside on large dinner plate until all pieces are coated.
- Place canola oil in non-stick sauté pan. Heat pan and slowly add salmon. Brown on all sides and serve with lemon dill sauce.
3 Lean Meat
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat: 1.7 g
Trans Fat: 0 g
Cholesterol: 55 mg
Sodium: 420 mg
Total Carbohydrate: 18 g
Dietary Fiber: 1 g
Sugars: 4 g
Protein: 22 g
- Fish should smell sweet or smell like the ocean. Smelly fish is old and not for you.
- When you look at the fish counter, it should look appetizing and fresh. The fish you see should be shiny, firm and if whole, the eyes should be clear.
- Buy your fish last and ask for it to be put on ice so that you don’t have to worry about food safety.
- When you arrive home, put the fish away first. Store it either wrapped in waxed paper, in a tightly sealed plastic container or on top of a bed of ice placed in a colander in a bowl.
- Use fresh fish within a day of purchasing.
- Check with the fish manager as to when the fish was delivered to the store. A good fish manager will tell you when it comes in and will also tell you what the best value is on the day you are shopping.
Barbara Seelig Brown continues her avocation for culinary education by teaching at various cooking schools. She is professionally active as member of the New York Chapter of Les Dames d'Escoffier International, The International Association of Culinary Professionals (IACP), the American Dietetic Association and Women for Wine Sense. Barbara also has represented companies such as Eggland’s Best Eggs, Shady Brook Farms & Honeysuckle White Turkey Brands, Fusion Brands and Colavita Olive Oil as a national spokesperson.
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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