Shrimp & Cod in Creamy Garlic Sauce (Diabetic-Friendly)
✅ Why This Works
- Very low carb (≈6–8g per serving)
- High protein (25–35g)
- No flour-based thickener
- Uses healthy fats in controlled amounts
- Pairs well with non-starchy vegetables
🛒 Ingredients (Serves 4)
- 1 lb cod fillets (cut into chunks)
- ½ lb raw shrimp, peeled & deveined
- 1 tbsp olive oil
- 3 cloves garlic, minced
- ½ cup low-sodium chicken or seafood broth
- ½ cup heavy cream or half-and-half
- 2 tbsp grated Parmesan (optional, thickens naturally)
- 1 tsp lemon juice
- 1 tsp Italian seasoning
- Black pepper to taste
- Fresh parsley (optional garnish)
🔪 Instructions
- Season seafood lightly with pepper and Italian seasoning.
- Heat olive oil in skillet over medium heat.
- Cook cod 2–3 minutes per side; remove gently.
- Add shrimp; cook until pink (about 2 minutes). Remove.
- In same pan, sauté garlic 30 seconds.
- Add broth and simmer 2–3 minutes.
- Stir in cream and Parmesan; simmer until slightly thickened (3–5 minutes).
- Return seafood to pan and spoon sauce over.
- Finish with lemon juice and parsley.
📊 Estimated Nutrition (Per Serving)
- Calories: ~320
- Protein: 30–35g
- Carbs: 6–8g
- Fiber: 0g
- Net Carbs: ~6–7g
- Healthy fats support slower glucose rise
🍽 Best Diabetic-Friendly Pairings
Instead of pasta or rice, serve with:
- Steamed broccoli
- Zucchini noodles
- Cauliflower mash
- Roasted asparagus
- Spinach sautéed in olive oil
🔁 Lighter Version Option
To reduce saturated fat:
- Use evaporated 2% milk instead of heavy cream
- Skip Parmesan
- Add 1 tsp cornstarch slurry if needed for thickening
🩺 Blood Sugar Tips
- Eat protein and vegetables first before any added carbs.
- Keep total meal carbs under your personal target (often 30–45g per meal, but varies).
- Monitor post-meal glucose if trying this for the first time.
