Looking for inspiration to achieve the recommended weekly fish intake? Here's one to add to your weekly meal planner. It's simple and super speedy to make.
Pairing a delicious cod loin with these vibrant vegetables creates a dish packed with protein and fibre, whilst have the added benefits of being low in calories, fat and sugar. A great meal option for individuals with type 2 diabetes looking to reduce their weight, improve their blood glucose control and better manage their blood pressure and cholesterol levels through dietary changes.
|Typical Values||per 100g||per 583g serving|
|Energy ||41 kcal |
|240 kcal |
of which saturates
|0.7 g |
|4 g |
of which sugars
|3.5 g |
|20 g |
|Fibre||1.3 g ||7.7 g |
|Protein||4.6 g ||27 g |
|Salt||0.1 g ||0.3 g |
National guidelines suggest that as part of a healthy diet, you should eat at least two portions of fish a week - with oily fish recommended at least twice per week if you have been diagnosed with diabetes.
Fish is a great source of protein, which is important for building and repair of tissue. It also contains omega 3, an essential fatty acid linked to better heart health, and vitamin D, which helps to keep your bones, muscles and teeth healthy.
The vegetable base provides a big hit of fibre, vitamins and minerals and helps towards the five-a-day fruit and vegetable recommendations. Studies have found that eating higher amounts of fibre can reduce the risk of heart problems linked to diabetes, such as cardiovascular disease (CVD) and coronary heart disease. This reduced risk is related to the beneficial effect of high fibre intake on blood lipid profiles - including reducing total blood cholesterol and levels of LDL cholesterol ('bad' cholesterol).
See our leaflet 'Type 2 Diabetes Diet' for more information about healthy eating with type 2 diabetes.
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