This Pan-Fried Fish with Ginger and Scallions is a great option for people with diabetes because it is:
Low in Carbohydrates: The recipe focuses on protein-rich fish and non-starchy ingredients, which help maintain stable blood sugar levels.
Healthy Fats: Using avocado or olive oil provides heart-healthy fats that are beneficial for overall health and blood sugar management.
Low in Sodium: Substituting low-sodium soy sauce or coconut aminos reduces sodium intake, supporting heart health—a key consideration for people with diabetes.
Rich in Nutrients: Ginger, garlic, and scallions add antioxidants and anti-inflammatory properties, which may help improve insulin sensitivity and overall well-being.
Balanced Flavors: The dish delivers a satisfying, flavorful meal without added sugars or high-carb sauces, making it a diabetes-friendly choice.
Pairing it with non-starchy vegetables and a small portion of whole grains creates a nutritious, well-rounded meal.
This Pan-Fried Fish with Ginger and Scallions is a great option for people with diabetes because it is:
Low in Carbohydrates: The recipe focuses on protein-rich fish and non-starchy ingredients, which help maintain stable blood sugar levels.
Healthy Fats: Using avocado or olive oil provides heart-healthy fats that are beneficial for overall health and blood sugar management.
Low in Sodium: Substituting low-sodium soy sauce or coconut aminos reduces sodium intake, supporting heart health—a key consideration for people with diabetes.
Rich in Nutrients: Ginger, garlic, and scallions add antioxidants and anti-inflammatory properties, which may help improve insulin sensitivity and overall well-being.
Balanced Flavors: The dish delivers a satisfying, flavorful meal without added sugars or high-carb sauces, making it a diabetes-friendly choice.
Pairing it with non-starchy vegetables and a small portion of whole grains creates a nutritious, well-rounded meal.
Ingredients
Ingredients
1 whole fish or fillets (such as sea bass, tilapia, red snapper, or other white fish), cleaned, scaled, and sliced
Salt substitute or a small pinch of sea salt
Freshly ground black pepper
1-2 tablespoons avocado oil or olive oil (healthy fat option)
1-inch piece fresh ginger, julienned
2-3 garlic cloves, minced
2 green onions, chopped
1 small red chili pepper, sliced (optional, for heat)
2 tablespoons low-sodium soy sauce or coconut aminos
Rinse the fish fillets and pat them dry. Season lightly with a salt substitute or a small pinch of sea salt and pepper.
Pan-fry the fish
Heat 1 tablespoon of avocado or olive oil in a large skillet over medium-high heat.
Add the fillets skin-side down and cook for 3-4 minutes until the skin is crispy and golden brown. Flip the fillets and cook for another 1-2 minutes until cooked through. Remove from the pan and set aside.
Sauté aromatics
Add a small amount of oil to the pan, then add the ginger, garlic, and red chili pepper (if using). Sauté for 1-2 minutes until fragrant.
Add the sauce
Pour in the low-sodium soy sauce or coconut aminos and rice vinegar. Allow the mixture to simmer and sizzle for 1-2 minutes.
Stir in sesame oil for added depth, if desired.
Finish the dish
Return the fish fillets to the pan, spooning the sauce over them to coat evenly.
Garnish with chopped green onions and serve immediately.
Recipe Note
To estimate the carbohydrate content per serving, let's break it down:
Ingredients with Carbs:
Ginger (1-inch piece): ~1g carbs
Garlic (2-3 cloves): ~1g carbs
Green onions (2): ~1g carbs
Red chili pepper (optional, small): ~1g carbs
Low-sodium soy sauce (2 tbsp): ~2g carbs
Rice vinegar (1 tbsp): ~0g carbs
Fish (protein-based): ~0g carbs
Cooking oils (avocado or olive): ~0g carbs
Total Carbohydrates for the Entire Dish:
6-7g of carbs in total (primarily from the aromatics and soy sauce).
Per Serving (Assuming 2 Servings):
3-4g carbs per serving.
This makes it a very low-carb, diabetes-friendly dish! To keep the meal balanced, pair it with non-starchy vegetables or a small portion of quinoa or cauliflower rice.
