Microwave Diabetic Fish with Cool Cucumber Sauce
Enjoy a healthy, quick, and flavor-packed meal with this Microwave Diabetic Fish with Cool Cucumber Sauce. Perfect for busy weeknights, this diabetic-friendly recipe features tender white fish fillets infused with a zesty blend of lemon juice, garlic, and dill, all cooked to perfection in just minutes using your microwave. The star of the dish is the creamy cucumber sauce—made with grated cucumber, low-fat Greek yogurt, and fresh herbs—that adds a refreshing and tangy twist to each bite. With minimal prep time and no frying or heavy sauces, this light yet satisfying dish is perfect for those managing their blood sugar while still craving gourmet flavors. Serve it with a simple salad or steamed veggies for a balanced, heart-healthy dinner that’s as effortless as it is delicious. Perfect for anyone looking for low-carb, low-fat meals with maximum flavor, this recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 4 pieces (4 oz each) white fish fillets (e.g., cod, tilapia)
- 2 tablespoons lemon juice
- 1 teaspoon olive oil
- 0.5 teaspoon garlic powder
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon dried dill
- 0.25 teaspoon salt (optional or to taste)
- 1 small (around 6 inches) cucumber, grated
- 0.5 cup plain low-fat Greek yogurt
- 1 teaspoon fresh dill, chopped
- 0.5 teaspoon lemon zest
- 1 small garlic clove, minced
Instructions
Rinse the fish fillets under cold water and pat dry with paper towels.
Place the fish fillets in a microwave-safe dish, ensuring they are in a single layer.
Drizzle the lemon juice and olive oil evenly over the fish.
Sprinkle the garlic powder, black pepper, dried dill, and optional salt over the fillets.
Cover the dish with microwave-safe plastic wrap or a microwave-safe lid, ensuring it's not tightly sealed to allow steam to escape.
Microwave on high for 4-7 minutes, depending on the thickness of the fish fillets, until the fish is opaque and flakes easily with a fork. Check at the 4-minute mark to avoid overcooking.
While the fish is cooking, prepare the cucumber sauce: Grate the cucumber and squeeze out excess moisture using a clean kitchen towel or paper towels.
In a bowl, mix the grated cucumber, Greek yogurt, fresh dill, lemon zest, and minced garlic until well combined.
Taste the cucumber sauce and adjust seasoning if necessary (e.g., a pinch of salt or more dill).
Once the fish is done, carefully remove it from the microwave and let it rest for 1-2 minutes.
Serve the fish warm on a plate and spoon the cool cucumber sauce generously over it. Garnish with additional dill if desired.
Nutrition Facts
Calories |
726 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.4 g | 30% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 284 mg | 95% | |
| Sodium | 870 mg | 38% | |
| Total Carbohydrate | 13.2 g | 5% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 6.8 g | ||
| Protein | 113.3 g | 227% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 267 mg | 21% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1757 mg | 37% | |
*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.
