Fish and Seafood


Change your food, change your life.

Yes, it may be as simple as that. We all know that many of us are prediabetic because of our food choices.

Together, let’s share recipes that are common and healthy. Let’s learn from each other—life is much easier that way, don’t you think?

Note: Before making any changes to your diet, talk with your healthcare provider and a nutritionist/dietitian to discover what will work for you.

T = tablespoon

t = teaspoon

EVOO = extra virgin olive oil

c = cup

Fish Stew, or maybe Soup?

4 servings

40-50 minutes prep and serve


¼ c olive oil

1 onion, sliced

1 fennel bulb, sliced

2 t minced garlic

6 stalks diced celery

¼ c finely chopped parsley

Salt and pepper to taste

1 lemon, quartered

3 c dry white wine

2 c vegetable or chicken stock

2 lbs halibut steak (remove the skin), striped bass, flounder, sole, or cod, or a combination

2 lbs scrubbed mussels


Put the oil in a large soup pot and set it on a medium heat. Add in the onion, fennel, garlic, celery, parsley, and a sprinkling of salt and pepper. Stir occasionally for 10-15 minutes.

When the veggies are soft, add the lemon, wine, and stock. Simmer for 15 minutes. Taste the soup and adjust the seasoning, if necessary.

Add the halibut, cover, and simmer about 5 minutes. Add the mussels, cover and cook over a medium heat about 4 to 5 minutes, until the mussels open. Throw away any mussels that did not open.

Serve this soup/stew with chunks of rustic bread.

Roasted Shrimp

4-6 servings

15 to 20 minutes prep and serve


2 lb bag frozen or fresh shrimp, peeled and deveined with tails left on. Choose large shrimp and if frozen, thaw in the refrigerator according to package instructions.

2-4 lemons

4 t minced garlic, or more according to your preference


Salt and pepper to taste

Red chili flakes to taste (optional)


Preheat oven to 400°F. Slice enough lemons to cover a good bit of a sheet pan. In a bowl, gently toss shrimp, garlic, enough EVOO to lightly coat, salt and pepper and chili flakes, if you’re using them.

Spread the shrimp over the lemon slices and roast for 8 to 10 minutes, until they are firm and pink all around.

Discard the lemon slices and put cooked shrimp in a bowl with a large spoon or tongs for serving. Quarter a couple of lemons for guests to get an extra squeeze of lemon juice on their shrimp. Serve with a huge Caesar salad or maybe a Greek salad. Whatever veggie side dish suits you will do just fine.

Tuna-Stuffed Tomatoes

2-4 servings (depending on if it’s an appetizer or salad or entrée)

25 minutes to prep and serve


4 large tomatoes

12 oz canned tuna, drained and flaked

½ c mozzarella, shredded

2 green onions, chopped

¼ to ½ c mayo (to taste)

1 T mustard of your choice

Salt, pepper, garlic powder, onion powder (to taste)



Slice off the top of tomatoes, core them and scoop out insides with a spoon. Discard cores and insides.

Place tomatoes standing up in oven-proof dish.

Mix ingredients in a bowl (except cheese) and fill tomatoes. Drizzle EVOO over filled tomatoes and sprinkle cheese on top.

Roast at 425° for 15 minutes. Enjoy!

Salmon Patties

4 servings

25 to 30 minutes prep and serve


24 oz canned salmon, drained (check the ounces on the can, and get as many cans as you need for around 24 oz)

6 or 7 green onions, or 2 shallots, whatever you like and as many (or few) as you like, diced

1 T garlic, minced

3 T dill, chopped

1 T mustard, stone ground or bourbon honey, or whatever floats your boat

1 T cream horseradish

2 T mayo, or yogurt, or sour cream, or crème fraiche

1 egg, beaten

¼ c panko crumbs, or leave these out but be very gentle with the patties

1 lemon, zest and juice

Salt and pepper to taste, or you can skip them, or add Aleppo pepper if you want a little heat

Olive oil for the pan


Heat a large skillet to medium/medium high with a little olive oil barely coating the bottom.

Dump the drained salmon in to a large bowl and, using a couple of forks, separate the clumps into flakes.

Add all other ingredients and gently mix. You don’t want to overwork the mixture.

Scoop the mixture with a 1/3 to 1/2 measuring cup, form the patties gently (this is a loose mix), and place as many as is practical in your skillet.

Cook 3-4 minutes per side. You want them crispy and golden, but not dark brown.

You may need to add more oil to the pan if you didn’t have room to cook all of the patties in one go.

Serve the patties on a fresh bed of herbs and greens dressed with olive oil, salt, and pepper. Some fruit on the side might be nice!

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