The Super Diabetes Site

Tag: seafood

  • Seared Tuna with Pesto Sauce

    Seared Tuna with Pesto Sauce

    How to Make Seared Tuna with Pesto Sauce

    Fish is diabetes superfood, especially those that are packed with heart-healthy omega-3 fatty acids, like tuna and salmon. Studies have repeatedly shown that people who dine regularly on these fatty fish have lower rates of diabetes and heart disease. It’s no wonder it’s recommended that nearly everyone eat at least 2 servings of fish every week. The problem? Many people think that preparing fish is complicated or expensive or both. This super-simple diabetes friendly seared tuna recipe proves that cooking fish is both easy and delicious. It’s just 3 ingredients and is on the table in 10 minutes! It’s perfect for beginner or learning cooks, but still bursting with Mediterranean-style flavor. Pair it with roasted broccoli and cauliflower rice for a complete meal that’s low in carb and high in fiber. If you’re planning meals on a budget, keep an eye out at your local grocery store—tuna often goes on sale and you can grab a cut of this heart-healthy ingredient for a fraction of the normal price.


    5 min prep time


    8 min cook time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a skillet over medium-high heat.
    2. Lay the tuna fillets in the hot oil and sear for 3-4 minutes on one side. Flip the tuna and apply 1 Tbsp. pesto sauce to each filet. Cook for additional 3-4 minutes.
    Low Carb
    Seafood
    Italian
    Mediterranean
    Main Dish
    Dinner
    Quick & Easy
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      45mg

      15%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      28g

    • Potassium
      325mg
      7%

    Ingredients

    olive oil
    1 tbsp

    tuna filets (divided into 4 4-oz portions)
    1 lbs

    jarred pesto sauce
    4 tbsp

  • Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.


    10 min prep time


    10 min cook time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
    2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
    3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
    4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
    5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
    6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
    7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
    8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
    Fiber Focused
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      30mg

      10%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      470mg
      10%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea scallops
    1 lbs

    olive oil (divided)
    1 tbsp

    large onion (thinly sliced)
    1

    garlic (minced)
    2 clove

    large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2

    dry white wine
    1/3 cup

    fresh chives (minced)
    1 tbsp

    cooked whole wheat pasta
    2 3/4 cup

  • Seared Scallops With Roasted Grape Tomatoes

    Seared Scallops With Roasted Grape Tomatoes

    How to Make Seared Scallops With Roasted Grape Tomatoes


    10 min prep time


    20 min cook time


    2servings


    2 scallops and 1/2 of the sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Remove the small side muscle from the scallops, rinse scallops with cold water, and pat dry. Place in the refrigerator.
    3. Preheat an ovenproof nonstick sauté pan over medium heat, add 1 teaspoon avocado oil, and wait 10 seconds for oil to heat up. Add onions and cook until translucent, about 2 minutes. Stir constantly so onions cook evenly. Add garlic, salt, and 1/4 teaspoon pepper, and stir for about 1 minute. Add tomatoes and chicken stock, and place pan in the oven for 10 minutes.
    4. With about 4 minutes remaining on the sauce, remove scallops from the refrigerator. Preheat another nonstick pan over medium-high heat. Add remaining 1 teaspoon avocado oil and wait a few seconds for oil to heat up. Sprinkle 1/4 teaspoon pepper over both sides of scallops. Place scallops flat side down in the pan, press gently so they kiss the pan, and cook for 45 seconds. Repeat on the other side. Once cooked, set scallops aside.
    5. Remove sauce from the oven and stir in lime juice and cilantro. Serve by placing half the sauce on bottom of each plate and 2 scallops on top.
    Seafood
    Latin American
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      2 scallops and 1/2 of the sauce


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      550mg
      12%

    Ingredients

    sea scallops (approximately 4 scallops; they can be found in most seafood sections)
    7 oz

    avocado oil (divided)
    2 tsp

    Spanish onion (cubed, 1/4-inch cubes)
    1/2 cup

    garlic (peeled and finely chopped)
    2 clove

    Kosher Salt
    1/2 tsp

    black pepper (cracked, divided)
    1/2 tsp

    grape tomatoes (washed and cut in half)
    10 oz

    chicken stock (unsalted)
    1/2 cup

    lime juice
    1 tsp

    cilantro (finely chopped)
    2 tsp

  • Scallop Kebabs

    Scallop Kebabs

    How to Make Scallop Kebabs

    Here’s a totally different way to prepare scallops. Most recipes will have you pan sear them, but why not try something new. I coat the scallops with crunchy panko crumbs seasoned with some Parmesan and garlic and thread them up into kebabs. Under the broiler, the outside gets crisp and the inside of the scallop stays silky.


    15 min prep time


    10 min cook time


    4servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the wooden skewers to a pan of hot water. Set aside for 1–2 hours.
    2. Cover a broiler pan with aluminum foil. Coat the foil with cooking spray. Preheat the oven broiler to high with the rack set about 5 inches from the heat source.
    3. Combine the breadcrumbs, Parmesan cheese, garlic, and Italian seasoning together on a plate. Roll each scallop in the breadcrumb mixture.
    4. Remove the wooden skewers from the hot water. Using two skewers per kebab, thread the scallops onto the skewers so the scallops are lying flat through the skewer.
    5. Place the skewers on the prepared broiler pan. Coat each skewer with olive oil cooking spray. Broil the scallops for about 4 minutes per side until cooked through.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Appetizers
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      13g

    • Potassium
      190mg
      4%

    Ingredients

    wooden skewers
    8

    panko bread crumbs
    1/2 cup

    Parmesan cheese (grated)
    2 tbsp

    garlic (very finely minced, almost to a paste)
    3 clove

    Italian seasoning
    1 tsp

    large sea scallops (fresh or frozen, thawed and patted dry)
    12 oz

    Olive oil cooking spray
    1

  • Salmon Stuffed with Spinach and Feta

    Salmon Stuffed with Spinach and Feta

    How to Make Salmon Stuffed with Spinach and Feta

    This salmon dish is a great way to get in your heart-healthy omega-3 fatty acids for the day. The spinach, feta and other seasonings give this nutritious dish extra flavor.


    4servings


    1 salmon roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees Fahrenheit. Heat 1 Tbsp. olive oil in skillet over medium heat. And spinach, and stir to coat. Add feta, salt, pepper, and mint. Stir to combine, and remove from heat.
    2. Grease bottom of a baking dish with remaining 1 Tbsp. oil.
    3. Place fillets on a work surface, and cover with 1/2 cup spinach mixture on each. Roll fillets up, and stand on one end. Place in baking dish, and turn to coat in olive oil. Season with salt and pepper. Pour stock into the bottom of the baking dish. Pour lemon juice on the top of the fillets. Cover with foil. Bake for 20 minutes or until salmon is cooked through.
    Low Carb
    Seafood
    Dinner
    Foodie
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon roll


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      70mg

      23%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%

    • Protein
      27g

    Ingredients

    feta cheese (reduced-fat, crumbled)
    2 tbsp

    frozen spinach (16-ounce, thawed and drained well)
    1 package

    Extra Virgin Olive Oil (divided)
    2 tbsp

    salt, to taste
    1

    Pepper, to taste
    1

    dried mint
    1 tsp

    salmon fillets (3.5-ounce each, skinned)
    4

    vegetable stock (fat-free, low-sodium)
    2 cup

    Juice of 1 lemon
    1

  • Salmon and Arugula Wraps

    Salmon and Arugula Wraps

    How to Make Salmon and Arugula Wraps

    These wraps make for a light and tasty appetizer. You can also make them with leftover grilled or baked salmon.


    5 min prep time


    8servings


    ½ wrap (4 rounds)

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the cream cheese and lemon zest in a small bowl.
    2. Add the arugula to a medium bowl. Drizzle 1 Tbsp. lemon juice and the olive oil over the arugula. Sprinkle the black pepper over the arugula and toss gently to coat.
    3. Lay out one flat bread. Spread 1 ounce of the cream cheese mixture down the center of the flatbread. Top with 1 portion of salmon and 1 cup of dressed arugula. Wrap tightly and cut in half. Then, slice each half into four equal rounds.
    4. Repeat for the remaining three wraps.
    Low Carb
    Fiber Focused
    Seafood
    Appetizers
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      ½ wrap (4 rounds)


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      130mg
      3%

    Ingredients

    cream cheese (fat-free, softened)
    4 oz

    lemon (zested and juiced)
    1

    arugula
    4 cup

    olive oil
    2 tsp

    black pepper
    1/4 tsp

    whole grain flatbread wraps
    4

    cold smoked salmon (cut into 4 equal portions)
    4 oz

  • Roasted Cod With Tomatoes, Zucchini, And Olives

    Roasted Cod With Tomatoes, Zucchini, And Olives

    How to Make Roasted Cod With Tomatoes, Zucchini, And Olives


    4servings


    1 cod fillet + 1/2 cup of vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tomatoes, zucchini, and onion in a large baking dish, and season with salt and pepper. Drizzle with olive oil, and roast for about 20 minutes or until vegetables are tender.
    3. Remove from oven, and stir in garlic, olives, and basil. Place cod fillets on top of vegetables, and sprinkle with salt and pepper. Drizzle with lime juice. Return to oven. Bake for about 15 minutes, until fish is cooked through.
    Seafood
    Lunch
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cod fillet + 1/2 cup of vegetables


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      50mg

      17%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      23g

    Ingredients

    roma (plum) tomatoes (diced)
    1 cup

    large zucchini (diced)
    2

    yellow onion (sliced)
    1

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    Extra Virgin Olive Oil
    2 tbsp

    garlic (chopped)
    2 clove

    Kalamata olives (pitted and diced)
    1/4 cup

    basil (chopped)
    1/4 cup

    cod filets (4-6 ounce each)
    4

    Juice of 1 lime
    1

  • Pistachio Crusted Salmon

    Pistachio Crusted Salmon

    How to Make Pistachio Crusted Salmon

    Here’s a super-quick and easy dinner that’s packed with healthy fats and protein.


    5 min prep time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. In a shallow dish, combine pistachios and flour. In another shallow dish, add egg whites.
    3. Dip one side of the salmon in egg whites and then press into pistachio mixture.
    4. Place fillets nut side up on nonstick baking sheet.
    5. Repeat for remaining three fillets. Spray top of fillets with cooking spray.
    6. Bake for 25 minutes.
    Low Sodium
    Low Carb
    Seafood
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      75mg

      25%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    Ingredients

    pistachios (shelled, finely chopped)
    6 tbsp

    buckwheat flour
    1/4 cup

    egg whites (beaten)
    2

    salmon fillets (4-ounce each)
    4

    nonstick cooking spray
    1

  • Modern Tuna Noodle Casserole

    Modern Tuna Noodle Casserole

    How to Make Modern Tuna Noodle Casserole

    This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray. Set aside.

    2. Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

    3. While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

    4. Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

    5. In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

    6. Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Seafood
    Kid Friendly
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      526mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole grain penne, shells, or farfalle pasta
    12 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    8 oz

    small onion (diced)
    1

    baby spinach
    5 oz

    salt-free all-purpose seasoning
    1/2 tsp

    flour
    3 tbsp

    skim milk
    2 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    tuna packed in water (drained)
    5 oz

    Parmesan cheese (shredded)
    1/2 cup

  • Miso Glazed Cod

    Miso Glazed Cod

    How to Make Miso Glazed Cod

    Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.


    15 min prep time


    5 min cook time


    4servings


    1 fish fillet, 3/4 cup stir fry

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.

    2. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.

    3. In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.

    4. While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.

    5. Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Asian
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 fish fillet, 3/4 cup stir fry


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      533mg
      11%

    Ingredients

    Nonstick cooking spray
    1

    white fish (such as cod, sea bass or orange roughy)
    1 lbs

    toasted sesame oil (divided)
    1 tbsp

    powdered instant miso soup mix (powder only)
    1 tbsp

    black pepper
    1/4 tsp

    shredded napa cabbage (shredded)
    4 cup

    garlic (grated or minced)
    2 clove

    snow peas (sliced)
    2 cup

    Asian style hot sauce
    1 tbsp