Dietitians Dish – November 1, 2021

Manage and Prevent Diabetes with Food!

November is time to focus on Diabetes Awareness. If you’re concerned about your risks or managing diabetes, small improvements to your eating habits can have a huge impact. With health problems, we typically hear about what we must give up to manage the condition. But it’s important to understand how adding nutrient-rich foods may be effective at wellness.

Fish and seafood are a valuable addition to your diet. At least 2 servings per week are recommended for health benefits. Studies are showing that consuming non-fried fish or seafood may reduce the risk of developing diabetes. And, two servings of non-fried fish have been effective at reducing risk of high blood pressure, a large waistline, pre-diabetes, and abnormal cholesterol levels. Supporting a healthy heart with Omega 3s (ALA + DHA) is important since diabetes increases risk of heart disease.

Find some flavorful recipes featuring fish or seafood to add to your weekly menu. As the weather gets colder, you can hold onto summer a bit longer with this tropical fish taco!

Honey-Lime Fish Tacos with Coconut-Mango Slaw

3 Tbsps. fresh lime juice
3 Tbsps. honey
1 Tbsp. ground cumin
3/4 tsp. salt
1/4 tsp. ground red pepper
1-1/2 lbs. tilapia fillets, cut into 1 x 3-inch pieces
2 medium tomatoes, seeded and chopped

2 ripe mangos, peeled, pitted & cut into 1/2-inch pieces
2 cups coleslaw
1/2 cup sweetened flaked coconut
1/4 cup coarsely chopped fresh cilantro leaves
3 Tbsps. coconut oil
8 (6-inch) flour tortillas
Hot sauce or salsa, & lime wedges for serving (optional)

Directions:

In small bowl, whisk together lime juice, honey, cumin, salt and red pepper. Place fish in large zip-top plastic bag; pour honey mixture over fish. Seal bag, pressing out excess air; let stand 15 minutes gently kneading bag once or twice to mix.
Meanwhile, in large bowl, toss tomatoes, mangos, coleslaw, coconut and cilantro.
Remove fish from marinade; reserve marinade. In large skillet, heat 1-1/2 tablespoons oil over medium heat. Add half the fish and cook 6 to 7 minutes or until fish turns opaque throughout and internal temperature reaches 145°, turning once halfway through cooking. With slotted spoon, transfer fish to plate; keep warm. Repeat with remaining oil and fish.
In same skillet, heat reserved marinade to boiling over medium heat; cook 1 minute or until temperature reaches 165°; cool slightly. Add marinade to coleslaw mixture; toss to combine.
On microwave-safe plate, stack tortillas between 2 damp paper towels; heat in microwave oven on high 35 to 45 seconds or until warm. Fill tortillas with fish and slaw; serve with hot sauce and lime wedges, if desired.