Posted on

Tasty Low-Calorie Stewed Fish Recipe

As you know, fish is a very nutritious and important food in your diet. Fish is rich in protein, which provides some of your energy needs, omega 3, which protects your heart, and Vitamin D which supports your immune system, all of which makes fish one of the best foods for diabetics. In addition, fish does not impact your glucose levels, so it does not have a GI ranking.

If you’re thinking of reducing your meat intake, you may consider switching to fish as this will ensure you get adequate amounts of protein without raising your glucose level. Researchers have found that including fish in the diet can actually reduce the risk of developing type 2 diabetes.

Ever since I stopped eating meat (red meat and chicken) over thirteen years ago, fish has been my main source of protein, along with peas, beans, and lentils. (More on that in another post.)

The problem with fish is that depending on how it’s prepared, the taste can be very bland. For that reason, I don’t order fish in a restaurant. I cook my fish the way my mother taught me back in Trinidad many years ago, and this is what I present below. For this recipe I use either red snapper, carite (mackerel), or pompano. If you want to enjoy a flavorful, low-calorie dish, I invite you to follow the recipe below. You may modify the recipe to suit your taste.


  • 2 lbs fish of your choice
  • Juice of 1 lemon or lime for washing fish
  • 1 tsp. salt
  • 1/2 tsp black pepper
  • 2 leaves chives, chopped
  • 2 cloves garlic
  • 2 leaves cilantro
  • 1 red bell pepper
  • 1 hot pepper
  • 1 onion
  • 1 plum tomato
  • 1 tbsp. flour
  • 1 tbsp. olive oil
  • 4 tbsp. tomato ketchup
  • 1 tbsp. soy sauce (optional)
  • 4 cups water
  • 6 ochroes optional (with tips cut)


  • Wash fish gently in a bowl of cool water with lemon or lime juice. Rinse and dry in paper towels.
  • Chop or blend chives, cilantro, hot pepper, garlic, onion, and tomato for seasoning.
  • Rub salt and black pepper into the fish along with chopped seasonings. Marinate for one hour or overnight in the fridge, if desired.
  • Pour 1 tbsp. oil into pan, add the flour and stir quickly until browned.
  • Remove from the heat and add tomato ketchup, soy sauce and seasonings from the fish. Combine well.
  • Add enough water to make a smooth sauce.
  • Return to the stove and add the remainder of the water, ochroes if used, and seasonings. Bring to boil, then add the fish.
  • Cook on low heat, turning the fish gently, for about 7 – 10 minutes until the sauce is nice and thick.
  • Serve with a green salad and white rice.

This is a low-calorie version of stewed fish, suitable for diabetics. If you are not counting calories, you may fry the fish first before stewing.

The form you have selected does not exist.