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!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Rinse and pat dry the fish steaks with paper towels.

Step 2

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.

Step 3

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.

Step 4

In the same skillet, add the sliced mushrooms and cook for 5-6 minutes, stirring frequently, until softened and lightly browned.

Step 5

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.

Step 6

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).

Step 7

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.

Step 8

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.

Step 9

Transfer the fish steaks to serving plates, top with more mushroom sauce, and garnish with fresh parsley.

Step 10

Serve immediately with a side of steamed vegetables or a fresh green salad.

Nutrition Facts

Serving size	(770.8g)

Amount per serving	% Daily Value*
Calories	405.6

Total Fat 19.3g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 1.4g
Cholesterol 68.9mg	0%
Sodium 855.7mg	0%
Total Carbohydrate 19.5g	0%
Dietary Fiber 2.8g	0%
Total Sugars 9.7g
Protein 42.1g	0%

Vitamin D 249.5IU	0%
Calcium 192.2mg	0%
Iron 2.0mg	0%
Potassium 1361.5mg	0%

*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.

Source of Calories

Fat: 41.3%

Protein: 40.1%

Carbs: 18.6%