what's for dinner?

august 2001

Great taste isn't all you get from eating fish-not only is fish usually low in calories and fat, but some of the fats fish does contain, Omega-3 oils, may be a defense against some health problems. Recent medical studies suggest that eating certain types of fish can reduce your risk of heart disease by helping to lower blood cholesterol and blood pressure, counter arthritis, and stimulate the immune system, among other desirable effects. The best sources of Omega-3 are tuna, mackerel, bluefish, salmon, rainbow trout, lake trout, shad, and pompano. Shop where you know the fish is very fresh and properly displayed. A good display includes fillets or steaks in individual pans surrounded by ice, with whole fish displayed under ice. Fresh fish does not have a strong odor. If a seafood market or the seafood section of your supermarket has a strong "fishy" smell, shop elsewhere. Take the fish home promptly and store it in the coldest part of your refrigerator. Cook it the same day you buy it. Always wash your hands after handling raw fish, and wash all surfaces and utensils that the raw fish touched. To determine how long to cook fish, measure the fish in the thickest part, and cook it for 10 minutes per inch, plus or minus any fractions. This rule, called the "Canadian Rule," was developed by the Canadian Department of Fisheries, and works for whole fish, steaks, and fillets, regardless of the cooking method. As you will see when our newest cookbook comes out in October, 2002, a lot of people (in this case the top chefs of the U.S. and several foreign countries) think that people who have diabetes eat a lot of fish. That may not be the case in our country, but it should be. Fish is good for us and fish can be very delicious. Here are some quick embellishments for fish from our first cookbook, The Joslin Diabetes Gourmet Cookbook (Bantam Books) . These sauces are equally delicious with grilled, baked, steamed, or microwaved fish. Cold Cucumber Sauce (makes 4 servings) 1 cup (228 g) plain nonfat yogurt 2 medium cucumbers, peeled, seeded, and finely chopped 1 tablespoon fresh lemon juice 1 teaspoon white wine vinegar 1 teaspoon prepared horseradish 1 teaspoon Dijon mustard 1/2 teaspoon capers, drained freshly ground pepper Drain the yogurt in a colander lined with cheesecloth or a paper coffee filter. Discard the whey. Stir in the cucumber, lemon juice, vinegar, horseradish, Dijon, capers, and pepper to taste. Serve cold over cooked fish. Per 1/3-cup (78 ml) serving: 61 calories (<1% calories from fat), 5 g protein, trace total fat (0 saturated fat), 9 g carbohydrates, trace dietary fiber, 0 cholesterol, 46 mg sodium, 221 mg potassium Diabetic exchanges: 1/2 carbohydrate (nonfat milk) Italian Mushroom Sauce (makes 4 servings) 5 ounces (140 g) porcini or cultivated mushrooms, cleaned 3 tablespoons dry white wine 1/4 cup (40 g) minced red onion 1 tablespoon minced flat-leaf parsley 1 clove garlic, minced 1 tablespoon fresh lemon juice 1 teaspoon tomato paste pinch crushed dried thyme 1/3 cup (78 ml) canned beef broth In a medium nonstick skillet, combine the mushrooms, wine, red onion, parsley, garlic, and lemon juice. Sauté over medium heat, stirring occasionally, until mushrooms and red onion are very soft and all liquid has evaporated, about 8 to 10 minutes. Stir in tomato paste, thyme, and beef broth. Heat through. Serve hot over cooked fish. Per 1/3-cup serving: 16 calories (9% calories from fat), 1 g protein, trace total fat (trace saturated fat), 3 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 17 mg sodium, 188 mg potassium Diabetic exchanges: FREE Red Onion Confit (makes 4 servings) 1 large red onion, peeled 2 teaspoons dark brown sugar 1/4 cup (60 ml) dry red wine 1/4 cup (60 ml) red wine vinegar Thinly slice the onion and separate into rings. In a medium sauté pan, cook the onion with the brown sugar and red wine over medium heat until the onion begins to caramelize, stirring occasionally, about 15 to 20 minutes. Add the vinegar and bring to a boil, stirring. Serve hot over cooked fish. Per 1/4-cup (60 ml) serving: 31 calories (<1% calories from fat), 1 g protein, trace total fat (0 saturated fat), 8 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 3 mg sodium, 99 mg potassium Diabetic exchanges: 1/2 carbohydrate (vegetable) Sesame Scallion Sauce (makes 4 servings) 2 tablespoons reduced-sodium soy sauce 1 tablespoon sesame seeds, toasted 4 scallions, including some green, chopped Combine the ingredients and spoon over cooked fish. Per 2-tablespoon serving: 20 calories (49% calories from fat), 1 g protein, 1 g total fat (trace saturated fat), 1 g carbohydrates, trace dietary fiber, 0 cholesterol, 278 mg sodium, 23 mg potassium Diabetic exchanges: FREE Three Pepper Salsa (makes 8 servings) 1/2 cup (85 g) finely minced red bell pepper 1/2 cup (85 g) finely minced yellow bell pepper 1 jalapeño chile pepper, seeded and finely minced 1/4 cup (40 g) finely minced onion 1 tomatillo, husked and finely minced 1 clove garlic, finely minced 1/2 cup (32 g) loosely packed cilantro leaves, chopped 1 teaspoon olive oil 1 tablespoon fresh lime juice 1/8 teaspoon salt (optional) 1/8 teaspoon freshly ground pepper In a medium bowl, combine all ingredients. Allow to sit for at least 30 minutes before serving with cooked fish. Per 1/4-cup serving: 19 calories (47% calories from fat), 1 g protein, 1 g total fat (trace saturated fat), 3 g carbohydrates, trace dietary fiber, 0 cholesterol, 35 mg sodium, 99 mg potassium Diabetic exchanges: FREE Roasted Tomatillo Salsa (makes about 2 cups) olive oil cooking spray 1 pound (380 g) tomatillos, husked 2 cloves garlic 1 small onion 2 drained canned green chiles 1/2 cup (32 g) minced fresh cilantro 1/2 teaspoon salt (optional) 1 teaspoon olive oil 1 tablespoon fresh lime juice Preheat oven to 350°F (180°C, Gas Mark 4). Lightly spray a roasting pan with cooking spray. Place tomatillos, unpeeled garlic, and unpeeled onion in pan. Roast for 26 to 30 minutes, until vegetables are very soft but not burned. Peel garlic and onion. Place the tomatillos, garlic, onion, and remaining ingredients except lime juice in a food processor or blender. Blend until smooth, adding a little water as needed to make a smooth sauce. Add lime juice and blend for a few seconds. Serve at room temperature. Per 1/4-cup serving: 25 calories (23% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 4 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 125 mg sodium, 149 mg potassium Diabetic exchanges: 1/2 vegetable BSP and FTG