Estimated reading time: 4 minutes
Eating healthy can still be delicious! That’s one of our main themes here at DiabetesEveryDay, and you’re fortunate that we have generous friends who allow us to share their healthy recipes. This Sesame-Infused Steamed Haddock is superb, and it’s from the new book DASH Diet for Dummies (John Wiley & Sons, 2021) by friends and fellow Registered Dietitian Nutritionists Roseanne Rust and Cindy Kleckner, along with Dr. Sarah Saaman.
Two-thirds of people with diabetes have hypertension (high blood pressure), and the DASH Diet is the answer to both. Try this simple dish, and you will agree (by the way, the authors offer several options to Haddock – watch and see).
Table of contents
I’ve done many recipe videos over the last 10 years to prove the very important point that eating healthy for diabetes can also be eating deliciously. And for all the fantastic recipes I’ve shown you over the years, I can take full credit for maybe five. Lucky for you, I know talented and important people who are skilled enough to develop healthy, delicious recipes and kind enough to let me share them with you.
Today I’m borrowing Sesame Infused Steamed Haddock from my registered dietitian nutritionist friends Roseanne Rust and Cindy Kleckner, who have teamed with Dr. Sarah Saaman in a new book, D.A.S.H. Diet for Dummies published in 2021 by John Wiley and sons.
Be Sure To Check Out – Eating Healthy
Dietary Approaches To Stop Hypertension
The DASH Diet is an eating plan developed by the National Institutes of Health specifically to lower high blood pressure. DASH actually stands for “dietary approaches to stop hypertension” and this diet emphasizes getting dietary sources of calcium, potassium, and magnesium, and it works. Remember, as many as 2/3 of people with diabetes also have high blood pressure, and these two – diabetes and high blood pressure – are the two leading causes of kidney failure.
The DASH diet scored #2 on the US NEWS Best Overall Diets of 2021 and #3 on Best Diets for Diabetes, and as a member of the expert panel scoring these diets, I agree. DASH can be a little heavy on carbs with its emphasis on whole grains and fruits, but that’s easily managed with a little planning.
Be Sure To Check Out – Toby Goes for Chipotle Fish Tacos from “Glycemic Index Cookbook for Dummies”
Let’s Cook!
Today, this main dish with 1 gram of carbohydrate is a perfect example- a great source of healthy fat and protein, leaving room for healthy carbs as side dishes. Ready?
Here’s what you’ll need
- 2 tablespoons chili paste
- 2 tablespoons rice wine
- 1 tablespoon sesame oil
- Four 4-ounce haddock fillets, with skin
- 1 green onion cut in long diagonal slices, and
- 2 tablespoons black sesame seeds, for garnish
Follow The Steps To Healthy, Delicious Meal
1 – We first combine the chili paste, rice wine, and sesame oil in a small bowl and set aside.
2 – In a large, deep-pan, add 2 inches of water.
3 – Place a vegetable steamer in the pan and bring the water to a boil.
4 – Place the fish fillets in the steamer, making sure the rack is elevated above the water. Cover the pan loosely and steam the fish for 8 to 10 minutes. Cook just until the entire piece of fish goes from shiny and translucent to opaque and easily flakes when tested with a fork.
5 – Brush the sesame oil mixture onto the fish fillets
6 – Top with green onions and add a sesame seed garnish.
Ta-Da….looks fantastic doesn’t it?
This recipe makes 4 servings and each serving is 135 calories, 1 gram carbohydrate, 6 grams total fat, 17 grams protein, and 208 milligrams of sodium.
Our authors advise that a bamboo steamer works well and that cod, grouper, snapper, tilapia, sea bass, or salmon are great alternatives to fit your tastes or budget.
And I should point out that the menu in our home often includes dishes from Roseanne and Cindy’s Hypertension Cookbook for Dummies, and I have my eye on other dishes from this new book too.
You may want to check both of these books out…it’s easier to healthy when you’re also eating delicious.
Until next time, cheers to your health.
