2 Nourishing, Low-Sugar Fish Dinners

By Dan DeFigio

Pleasing everyone in the family with your low-sugar menu planning can be a challenge. You may very well face some resistance to changing to a healthier eating style; try one (or both) of these amazing recipes that are sure to please.

Lemon Caper Tilapia

[Credit: ©iStockphoto.com/Juanmonino]
Credit: ©iStockphoto.com/Juanmonino

Preparation time: 6 minutes

Cook time: 10–15 minutes

Yield: 4 servings

3 tablespoons olive oil, divided

1 shallot, minced

1/2 cup white wine

2 tablespoons butter

1 tablespoon chopped fresh parsley

Juice of 1/2 lemon

1/4 cup rice flour

Sprinkle of salt and ground black pepper

4 large tilapia filets

2 tablespoons capers

  1. Heat 1 tablespoon of olive oil in a small saucepan over medium heat. When the oil is hot, sauté the shallots for about 1-1/2 minutes.

  2. Add the wine and increase the heat to high. Boil 3 to 5 minutes, until the sauce is reduced to approximately 1/4 cup.

  3. Strain the sauce and discard the shallot pieces. Return the sauce to the pan.

  4. Whisk in the butter and parsley. Squeeze lemon juice into the mixture and stir briefly (watch out for lemon seeds). Set the sauce aside.

  5. Heat the remaining 2 tablespoons of olive oil in a large skillet on medium-high heat until it’s simmering but not smoking. If the oil smokes, it’s too hot and you need to start over with fresh oil.

  6. While the oil heats, spread the rice flour on a plate and sprinkle it with salt and pepper.

  7. Rinse the tilapia filets in cold water, and then coat both sides of each filet in the rice flour mix.

  8. When the oil is heated, place the filets in the skillet and reduce to medium heat.

  9. Cook the filets 2 to 3 minutes on one side, until the edges are opaque and the bottoms are browned.

  10. Flip the filets and sprinkle the capers on top. Cook on this side 2 to 3 minutes, until the bottom is brown and the thickest part of the filet is soft.

  11. Plate each filet and top with the desired amount of sauce. Be sure to get some capers onto each filet.

Per serving: Calories 341 (From Fat 171); Fat 19g (Saturated 6g); Cholesterol 76mg; Sodium 271mg; Carbohydrate 10g (Dietary Fiber 0.5g); Protein 29g.

Serve tilapia filets over a bed of fresh spinach sautéed in olive oil.

Halibut with Blueberry Mango Salsa

Preparation time: 15 minutes

Cook time: 10 minutes

Yield: 4 servings

2 tablespoons olive oil

Salt and ground black pepper

Four 4-ounce halibut filets

1–2 tablespoons cornmeal

Blueberry Mango Salsa (see the following recipe)

  1. Coat a large skillet with olive oil and heat over medium-high heat. Salt and pepper the halibut filets and dust them with cornmeal.

  2. Cook the halibut 3 to 5 minutes on each side, until flaky.

  3. Serve each halibut filet topped with approximately 1/4 cup Blueberry Mango Salsa.

Blueberry Mango Salsa

1/3 cup fresh blueberries

1/3 cup peeled and diced mango

2 tablespoons minced red onion

1 tablespoon chopped fresh cilantro

1/2 teaspoon minced jalapeño pepper

Juice from 1/2 lime

Salt to taste

  1. Combine the blueberries, mango, onion, cilantro, and jalapeño in a bowl. Add the lime juice and a pinch of salt.

  2. Lightly crush the mixture with the back of a fork until juicy.

Per serving: Calories 221 (From Fat 84); Fat 9g (Saturated 1g); Cholesterol 35mg; Sodium 61mg; Carbohydrate 9g (Dietary Fiber 0.5g); Protein 24g.

This dish goes well with a warm polenta cake or some sautéed kale. Experiment with different kinds of fish to suit your family’s tastes, such as salmon, tuna, or catfish.