Diabetic Low Fat Fish Steaks with Mushroom Sauce
Transform your mealtime into a heart-healthy and flavor-packed experience with these Diabetic Low Fat Fish Steaks with Mushroom Sauce. This recipe is a delightful fusion of tender white fish steaks, seared to perfection and smothered in a creamy, low-fat mushroom sauce infused with garlic, lemon, and a hint of umami from low-sodium broth. Designed with dietary consciousness in mind, it minimizes fats and sodium while maximizing taste, making it ideal for those managing diabetes or seeking a wholesome, low-calorie meal. The Greek yogurt lends a velvety texture to the sauce without adding unnecessary heaviness, while a sprinkle of fresh parsley provides the perfect finishing touch. Ready in just 35 minutes, this dish pairs beautifully with steamed veggies or a crisp green salad for a well-rounded, nutritious dinner that doesn’t compromise on flavor. Perfect for weeknight dinners or special occasions!
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Recipe Information
Ingredients
- 4 pieces (about 5-6 oz each) White fish steaks (such as cod, halibut, or tilapia)
- 1 tablespoon Olive oil
- 0.5 teaspoon Garlic powder
- 2 tablespoons Lemon juice
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 8 ounces Mushrooms (button or cremini, finely sliced)
- 1 cup Low-sodium chicken or vegetable broth
- 0.5 cup Low-fat plain Greek yogurt
- 2 tablespoons Fresh parsley (chopped, for garnish)
- 1 teaspoon Cornstarch
- 1 tablespoon Water
Instructions
Rinse and pat dry the fish steaks with paper towels.
In a small bowl, mix the garlic powder, lemon juice, salt, and black pepper. Brush this mixture evenly over both sides of the fish steaks.
Heat the olive oil in a large non-stick skillet over medium heat. Add the fish steaks and cook for 3-4 minutes on each side, or until the fish flakes easily with a fork. Remove the fish and set aside on a plate, covering with aluminum foil to keep warm.
In the same skillet, add the sliced mushrooms and cook for 5-6 minutes, stirring frequently, until softened and lightly browned.
Add the chicken or vegetable broth to the skillet and bring it to a simmer. Let it cook for 3 minutes to slightly reduce the liquid.
In a small bowl, mix the cornstarch and water to form a slurry. Add the slurry to the skillet and stir well, allowing the sauce to thicken slightly (about 1-2 minutes).
Turn the heat to low and stir in the Greek yogurt until fully incorporated. Avoid boiling the sauce once the yogurt is added to prevent curdling. Taste and adjust seasoning if needed.
Return the fish steaks to the skillet, spooning the mushroom sauce over the top. Let them heat gently in the sauce for 2-3 minutes.
Transfer the fish steaks to serving plates, top with more mushroom sauce, and garnish with fresh parsley.
Serve immediately with a side of steamed vegetables or a fresh green salad.
Nutrition Facts
Calories |
406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 69 mg | 23% | |
| Sodium | 856 mg | 37% | |
| Total Carbohydrate | 19.5 g | 7% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 9.7 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 192 mg | 15% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 1362 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
