'1. Salmon for Omega-3s Salmon is often at the top of the recommended list because it\'s high in omega-3 fatty acids, the “healthy” fats that may boost your heart, skin, brain, and more. As with most fish, you have a number of options for healthy cooking with diabetes, including poaching, broiling, and baking it in the oven at 350 to 400 degrees. 2. Trout for Fatty Acids If you know someone who fishes, hope that you get treated to a fresh trout or bass. Rainbow trout is one of those that\'s high in omega-3 fatty acids. Try baking or broiling trout with nonsalt seasoning or a little citrus juice. The challenge for people who are just learning to cook seafood is to not oversalt, especially because you want to aim for less than the American Heart Association-approved 2,300 milligrams (mg) of salt a day, or 1,500 mg if you have high blood pressure. Every fish variety has unique flavors, so it should be easy to make meals salt-free with just a touch of flavorful herbs. 3. Shrimp for Calorie Control Because shrimp contains relatively high amounts of cholesterol compared with other kinds of seafood, many people with diabetes who are also trying to avoid high cholesterol might skip it. But eating a healthy serving of shrimp once a week or once every two weeks won\'t hurt your heart or diabetes diet, especially if your overall diet is low in fat. 4. Sardines for Flavor Canned sardines are a healthy choice when you have diabetes. They\'re cheap and flavorful on their own - with available varieties including mustard-dill and hot pepper - or added to other dishes. Sardines are very high in calcium and vitamin D, as well as omega-3 fatty acids. This makes them an excellent food to include as part of your diabetes diet and your bone health program, as long as you read labels to find brands low in salt. They have so much flavor that you can use them sparingly as a flavoring in other dishes like soups and stews. 5. Tilapia for Protein Tilapia is a low-fat, high-protein fish that is fairly easy to find as both a fresh and frozen fillet, and it\'s even easier to prepare. Tilapia fillets are often thin, so they cook easily this way. A healthy prep method when you have diabetes is to use a good nonstick pan with just a little cooking spray and maybe a touch of white wine or stock. Serve fillets with a few healthy sides, like steamed or roasted veggies and brown rice or a whole-wheat roll. 6. Cod for Grilling Cod is a white fish, but it makes a slightly firmer fillet that can withstand more aggressive cooking methods such as grilling, as well as bolder seasoning. Consider marinating cod before cooking, giving it time to absorb flavors. But pay attention to the ingredients in any store-bought marinades, and skip those high in salt or sugar. 7. Other Shellfish for Portion Control The challenge of having to work to get the meat out of succulent shellfish such as crab and lobster shells makes it hard to overindulge on shellfish in your diabetes diet. Plus, shellfish is simple and healthful to prepare. Try a bay leaf seasoning in the cooking water for extra zest rather than salting the cooking liquid, and don\'t let diabetes keep you from getting creative - use cooked seafood in recipes from cold salads to pasta, rice dishes, and soups.'
Tags: protein , diabetic , fatty acids , grilling , seafood , flavor , OMEGA-3s , Seafood for Diabetic , Calorie Control
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