How to Make Low-Glycemic Seafood Dishes - dummies

How to Make Low-Glycemic Seafood Dishes

By Meri Reffetto

Seafood isn’t just a lean protein source — it’s also the best way to get in your omega-3 fatty acids. These fatty acids are beneficial for heart health and your mood; they also work as a powerful anti-inflammatory. The big problem is many people don’t get enough omega-3s in their diet.

Although no recommended daily allowance for fats currently exists, an acceptable daily intake is about 1.1 grams a day for women and 1.6 grams a day for men.

Grilled Pesto Salmon

Preparation time: 2 minutes

Cooking time: 10 to 15 minutes

Yield: 4 servings

1 pound wild salmon

2 to 3 ounces store-bought pesto

1/4 cup sun-dried tomatoes (dried and soaked in water), lightly chopped

  1. Rinse the salmon and pat it dry with paper towels. Place the skin side down on aluminum foil, making sure the foil is big enough to cover the fish when you’re done.

  2. Evenly spread the pesto over the fish in a thin layer.

  3. Sprinkle the sun-dried tomatoes over the top.

  4. Fold up the aluminum foil to cover the fish. Grill over medium heat for 10 to 15 minutes until the fish flakes. (Cooking time really depends on how thick your fish is; make sure it’s not undercooked.)

  5. Remove from the grill and serve immediately.

Per serving: Calories 268 (From Fat 137); Glycemic Load 0 (Low); Fat 15g (Saturated 3g); Cholesterol 77mg; Sodium 244mg; Carbohydrate 3g (Dietary Fiber 1g); Protein 29g.

Want an easier time removing the fish from the foil? Lightly oil the foil before placing the fish on it. Voilà! Easy removal.

Lime Shrimp with Mango/Pineapple Brown Rice

Preparation time: 15 minutes

Refrigeration time: 2 hours

Cooking time: 4 minutes

Yield: 4 servings

2 tablespoons canola oil

1 teaspoon dried ginger

1 garlic clove, minced

1/4 teaspoon dried crushed red pepper

16 uncooked jumbo shrimp, peeled and deveined

2 tablespoons fresh lime juice

1 tablespoon reduced-sodium soy sauce

2 cups cooked short-grain brown rice (about 1-1/4 cups uncooked)

1/3 cup mango, chopped

1/3 cup pineapple, chopped

3 green onions, thinly sliced

  1. For the shrimp: Whisk 1 tablespoon of the canola oil, 1/2 teaspoon of the ginger, plus the garlic and crushed red pepper, in a medium-sized bowl. Add the shrimp, toss, and let sit in the marinade, covered, for 2 hours in the refrigerator.

  2. For the rice: Whisk the remaining tablespoon of canola oil and 1/2 teaspoon of ginger, plus the lime juice and soy sauce, in another bowl. Add the cooked rice, mango, pineapple, and onions; toss well. Cover the rice and mango salad and let stand at room temperature.


  3. Heat the grill to medium-high heat. Thread 4 shrimp onto each of the 4 skewers. Grill the shrimp until they’re just opaque in the center, about 2 minutes per side.

  4. Mound the rice and mango salad in the center of the plate, top with the grilled shrimp skewers, and serve.

Per serving: Calories 283 (From Fat 80); Glycemic Load 12 (Medium); Fat 9g (Saturated 1g); Cholesterol 168mg; Sodium 348mg; Carbohydrate 29g (Dietary Fiber 3g); Protein 21g.

Steaming your brown rice in a rice steamer rather than boiling it gives the rice a lower-glycemic load.