Crisp-Skinned Snapper with Stir-fried Vegetables and Black Beans Recipe | Easy Diabetic Main Meal | Entree Recipes

This diabetic entree recipe is a balanced diet encompasses protein-rich snapper, fiber-packed vegetables and low glycemic index black beans.

If you’re on diet controlled diabetes, it is imperative to take good care of your diabetic diet nutrition and also watch out your weight,  especially for Type II diabetics. A main course rich in protein is imperative to take account of in the diabetes meal plan. It is recommended that proteins should constitute 10% to 20% of the daily calories in a diabetic diet. The best source of protein is probably fish because studies shown it to protect against insulin resistance. Fish is a protein-rich food that goes hand-in-hand with diabetes.

With low GI rating, black beans are beneficial to people with irregular glucose metabolism, such as diabetics and those with hypoglycemia, due to the presence of higher amounts of absorption-slowing protein in the beans, and their high soluble fiber content.  This slows down the metabolism of the bean’s carbohydrates and prevents blood glucose spikes.

Preparation time 15 minutes
Cooking time 10 minutes
Serves 4

Crisp-Skinned Snapper with Stir-fried Vegetables and Black Beans Recipe | Easy Diabetic Main Meals

Ingredients :
½ teaspoon sea salt
1 teaspoon coarsely ground black pepper
4 x 200g snapper fillets
1 teaspoon sesame oil
1 large brown onion (200g), cut into thin wedges
1 clove garlic, crushed
1cm piece fresh ginger (5g), grated
1 tablespoon salted black beans, rinsed, drained
1 medium green capsicum (200g), chopped coarsely
1 medium red capsicum (200g), chopped coarsely
6 green onions, sliced thickly
100g snow peas
100g broccolini, chopped coarsely
½ cup (125ml) water
¼ cup (60ml) oyster sauce
2 tablespoons lemon juice
500g baby buk choy, chopped coarsely
1 cup (80g) bean sprouts

Method :

1. Combine salt and pepper in small bowl; rub into skin side of each fillet. Cook fish, skin-side down, on heated lightly oiled grill plate (or grill or barbecue) until browned and crisp; turn, cook until browned and cooked as desired. Cover to keep warm.
2. Heat oil in wok; stir-fry brown onion, garlic and ginger until onion softens. Add beans; stir-fry 1 minute. Add capsicums, green onion, snow peas and broccoli; stir-fry until vegetables are just tender.
3. Stir in the water, sauce and juice; cook, stirring until mixture thickens slightly. Add buk choy and sprouts; stir-fry until heated through. Serve fish on vegetables.

Cooking Tips :

Broccolini, a cross between broccoli and Chinese kale, is milder and sweeter than broccoli. Each long stem is topped by a loose floret that closely resembles broccoli; from floret to stem, broccolini is completely edible. Substitute gai lan (chinese broccoli) for the broccolini in this recipe, if you prefer.

Serving suggestion :

Serve steamed doongara rice with this dish; a small bowl of finely chopped red chili in soy sauce can be passed to add a bit of zip to the fish.

Nutritional facts per serving :
1223kJ (292 cal); 5.3g total fat (1.4g saturated fat); 12.6g carbohydrate; 5.4g fiber; low GI

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