Halibut Fish Tacos
An easy low carb dinner.
For this recipe, and dozens of other Association-approved recipes, purchase Healthy Calendar Diabetic Cooking from our online store.
Serving Size: 1 taco
3 limes, juiced
1/2 teaspoon crushed red pepper flakes
1 tablespoon cilantro, chopped
4 halibut fillets (about 1 1/2 pounds)
1/4 teaspoon salt (optional)
1/4 teaspoon ground black pepper
Non-stick cooking spray
1 jalapeño pepper, minced
8 small whole-wheat, low-carb tortillas (10 grams carb and more than 7 grams fiber), warmed
1/2 cup fat-free plain Greek yogurt
1 teaspoon hot pepper sauce
- In a medium bowl, combine lime juice, red pepper flakes, and cilantro. Add fish to marinade and marinate in the refrigerator for 15 minutes.
- Remove fish from marinade and season with salt (optional) and pepper.
- Coat large sauté pan with cooking spray. Sauté jalaleño pepper over medium heat for 2 minutes; then add halibut and sauté for an additional 2-3 minutes on each side.
- Remove fish and peppers from pan and shred fish into large pieces, mixing the pepper while shredding.
- In a small bowl, combine sauce ingredients.
- Evenly divide fish among 8 tortillas. Top each taco with a dollop of yogurt sauce.
Total Fat: 4 g
Saturated Fat: .3 g
Cholesterol: 49 mg
Sodium: 270 mg
Total Carbohydrate: 12 g
Protein: 24 g
Fiber: 7 g
Food Exchanges: 3 Lean Meat, 1/2 Starch
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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