Eat to beat diabetes: 2 fish favourites made healthier

Fish can be a wealth of healthy fats and good nutrients. Here are a couple classic fish casserole and sandwich recipes made healthier:

This family favourite tends to be loaded with fat, but that can easily be avoided with a few simple changes that won't significantly affect the creamy, savoury flavour.

Preparation time: 7 minutes
Cooking time: 30 minutes
Serves: 4

Ingredients:

• 250 g (8 oz) broad egg noodles
• 110 g (4 oz) sliced, fresh mushrooms
• 1 can (300 ml/10 1/2 oz) low-fat cream of mushroom soup
• 1 can (175 g/6 oz) water-packed tuna, drained
• 125 ml (1/2 c) fat-free milk
• 250 g (1 c) shredded fat-free cheddar cheese
• 250 g (1 c) frozen peas

Method:

1. Preheat the oven to 180°C (350°F).
2. Cook the noodles according to the package directions until firm-tender, then drain.
3. Combine the noodles, mushrooms, soup, tuna, milk, cheese and peas in a 1.5-litre (six-cup)/28 x 18-centimetre (11 x seven-inch) baking dish. Bake until bubbling, about 30 minutes.

Nutritional information per serving:

• 305 Calories
• 5.5 g Fat

Nutritional information per serving using regular soup, oil-packed tuna, eggs and whole milk:

• 455 Calories
• 21 g Fat

High-protein fish is an excellent addition to your plate — but not when it's laden with oily breading and heavy helpings of tartar sauce. This finer fish dish solves those problems, providing only a fraction of the usual calories and fat, without sacrificing crunch.

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients:

• 50 ml (1/4 c) skim or fat-free milk
• 125 g (1/2 c) cornflake crumbs
• 10 ml (2 tsp) paprika
• 15 ml (1 tbsp) Old Bay seafood seasoning
• 500 g (1 lb) fish fillets
• 4 light hamburger buns

Method:

1. Preheat the oven to 230°C (450°F). Spray a baking sheet with cooking spray.
2. Place the milk in a small bowl. Combine the cornflake crumbs, paprika and seafood seasoning in a small bowl, then spread on a plate. Dip each fillet in the milk and coat with the seasoned crumbs. Place the fillets in single layer on the baking sheet.
3. Bake until the fish flakes easily, about 10 minutes per inch of thickness.

Nutritional information per serving:

• 275 Calories
• 3 g Fat

Nutritional information per serving using egg batter, deep frying, tartar sauce and a regular bun:

• 720 Calories
• 40 g Fat

Sounds delicious! Now you have two healthy recipes for fish that can help combat diabetes or just improve your health in general. Enjoy!

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