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100 Healthy Recipes

A well-balanced diet is one part of a healthy lifestyle for people with type 2 diabetes. But it's not always easy to make smart food choices and change the way you eat.

A healthy diet is not just about eating less of the foods you love or achieving weight loss. It is also about making some simple lifestyle changes that you can maintain. It may surprise you to find that you can still enjoy in reasonable amounts many of the foods you currently eat. Remember to discuss your specific food needs with your doctor and dietitian or educator.

Get a head start on good eating with 100 recipes created from healthy food choices. Click on any of the 9 categories below to choose a recipe.

Crunchy Lemon Parmesan Fish

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 4

Crunchy Lemon Parmesan Fish
    Ingredients
  • 1 pound sole/flounder, uncooked
  • 1 cup cereal, whole-grain fortified flakes
  • 1 tablespoon Parmesan cheese, fat free
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 1 teaspoon lemon peel
  • 1/4 teaspoon black pepper
    Preparation:
  • Preheat oven to 450°F. Rinse fish; pat dry with paper towels. Cut into four 4-ounce portions, if necessary.
  • Lightly coat a jelly-roll pan or other shallow baking pan with cooking spray. Place fish in prepared pan, tucking under any thin edges.
  • Crush cereal into coarse crumbs. In a small bowl, combine crushed cereal, Parmesan cheese, margarine (melted), lemon peel (grated or shredded), and pepper.
  • Sprinkle crumb mixture on top of fish. Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with a fork and crumbs are brown.
  • Serve with lemon wedges, if desired.

Tilapia With Mushroom Sauce

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 4

Tilapia With Mushroom Sauce
    Ingredients
  • 8 ounces mushrooms, medium, fresh
  • 1/4 teaspoon salt
  • 1 1/2 pounds tilapia filets
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 1/8 teaspoon black pepper
  • 6 fluid ounces chicken broth, fat free, low sodium
  • 2 fluid ounces milk, fat free
  • 1 teaspoon cornstarch
    Preparation:
  • Wash and slice mushrooms. Rinse fish; pat dry with paper towels. Sprinkle 1/8 teaspoon of salt over fish.
  • Melt 1-1/2 teaspoons of margarine in a large, non-stick skillet over medium-high heat. Add fish and Sauté 4 minutes on each side, or until fish flakes easily with a fork. Remove fish from skillet and keep warm.
  • Melt remaining 1-1/2 teaspoons of margarine in skillet. Add remaining 1/8 teaspoon of salt, mushroom slices, and pepper; Sauté for 4 minutes or until golden.
  • Combine chicken stock, milk, and cornstarch and stir with a whisk. Add stock mixture to skillet and bring to a boil, stirring constantly.
  • Reduce heat to medium and cook 1 minute. Spoon sauce over fish to serve. Serve with brown and wild rice pilaf and steamed asparagus, if desired.

Cracked Pepper Salmon

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 4

Cracked Pepper Salmon
    Ingredients
  • 1 ½ pounds wild Alaskan or Washington salmon, fresh
  • ½ cup white wine
  • ¼ cup Worcestershire sauce
  • 8 fluid ounces chicken broth, fat-free, low-sodium
  • ¼ teaspoon salt
  • 1 onion, yellow
  • 2 tablespoons black pepper
  • 2 tablespoons extra virgin olive oil
  • 4 cups spinach, fresh, chopped
    Preparation:
  • Please note that this recipe requires at least 30 minutes of marinating time, which is not reflected in the prep time. Rinse fish; pat dry with paper towels.
  • Cut into four 6-ounce pieces, if necessary. In a resealable plastic food storage bag, combine wine, Worcestershire sauce, chicken stock and salt.
  • Peel onion and slice thinly and add to bag, along with the salmon. Refrigerate for at least 30 minutes, turning occasionally.
  • Spread black pepper on a large plate. Remove salmon, reserving marinade and onion. Press both sides of salmon into pepper to coat and set aside.
  • In a large skillet, heat olive oil over medium heat. Add onion to skillet. Cook until onion is soft, about 3 to 5 minutes. Remove with a slotted spoon and set aside.
  • Increase heat to medium-high. Place salmon, flesh side down, in the skillet and cook until crisp and browned, about 4 minutes per side.
  • When salmon is just cooked through, about 6 to 10 minutes, remove from skillet. Add spinach (washed) to skillet, and cook until limp.
  • Divide spinach equally among the serving plates. Place salmon on top. Cook marinade until reduced by half, then spoon over salmon. Serve with cooked wild rice, if desired.

Fish Veracruz

Prep Time: 15 minutes

Total Time: 30 minutes

Serves: 8

Fish Veracruz
    Ingredients
  • 1/2 onion, yellow
  • 2 garlic cloves
  • 4 tomatoes, medium
  • 1 tablespoon olive oil, extra virgin
  • 1/4 teaspoon cinnamon, ground
  • 1/4 teaspoon cloves, ground
  • 1/4 cup green chilies, canned
  • 1 tablespoon capers
  • 6 olives, green, stuffed
  • 2 pounds sole/flounder, uncooked
    Preparation:
  • Preheat oven to 350°F. Peel and chop onion; peel and crush garlic; wash, seed, and finely chop tomatoes.
  • Heat oil in a medium skillet over medium-high heat. Sauté onion and garlic for about 3 to 4 minutes until tender, but not brown.
  • Add tomatoes, cinnamon, and cloves. Cook over low heat for 3 minutes. Add the chili peppers, capers, and olives (sliced), and continue cooking for another 2 minutes.
  • Place fish in a 13x9-inch baking dish that has been coated with cooking spray, and cover with the sauce. Bake for 25 to 30 minutes or until fish flakes easily with a fork. Serve over rice, if desired.

Halibut with Teriyaki Sauce

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 4

Halibut with Teriyaki Sauce
    Ingredients
  • 4 fluid ounces pineapple juice
  • 3 tablespoons teriyaki sauce, low sodium
  • 1 tablespoon reduced-calorie pancake syrup
  • ¾ teaspoon cornstarch
  • ¼ teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper, ground
  • 1 ½ pounds halibut
  • 2 tablespoons bread crumbs, seasoned
  • 1 tablespoon canola oil
    Preparation:
  • Combine pineapple juice, teriyaki sauce, syrup, cornstrarch, garlic powder and cayenne in a small bowl.
  • Stir well with a whisk and set aside. Rinse fish; pat dry with paper towels.
  • Cut fish into six 6-ounce pieces, if necessary. Place fish in a large, plastic resealable food storage bag along with bread crumbs. Seal and shake to coat; set aside.
  • Spread black pepper on a large plate. Remove salmon, reserving marinade and onion. Press both sides of salmon into pepper to coat and set aside.
  • Heat oil in a large non-stick skillet over medium heat. Add fish and cook 4 minutes on each side or until fish flakes easily with a fork.
  • Remove fish from skillet; set aside, and keep worm. Add teriyaki mixture to skillet.
  • Bring to a boil. Cook for 1 minute, stirring constantly. Spoon over fish to serve.

Pecan-Crusted Mahi

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 6

Pecan-Crusted Mahi
    Ingredients
  • 1 1/2 pounds mahi mahi, fillet, raw
  • 1 cup pecans, chopped
  • 2 tablespoons flour, all purpose
  • 1/2 cup liquid egg substitute
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
    Preparation:
  • Preheat oven to 375°F. Rinse fish; pat dry with paper towels. Cut into six 4-ounce pieces, if necessary.
  • Be sure that pecans are very finely chopped—process briefly in food processor or blender, if necessary. Mix chopped pecans with flour, and place in a shallow pan.
  • Whisk egg substitute with salt and pepper until blended. Dip each fish fillet into egg mixture and then into pecan mixture.
  • Coat thoroughly and place in a shallow baking dish lightly coated with cooking spray. Bake for 15 to 20 minutes or until fish flakes easily with a fork.
  • Serve immediately with steamed asparagus or green beans and wild rice pilaf, if desired.

Snapper Fillets With Mango Salsa

Prep Time: 20 minutes

Total Time: 20 minutes

Serves: 1

Snapper Fillets With Mango Salsa
    Ingredients
  • 6 tablespoons lime juice
  • 5 tablespoons cilantro, fresh
  • 1 teaspoon olive oil, extra virgin
  • 1 pound snapper, uncooked
  • 1/3 teaspoon black pepper
  • 1 tomato, medium
  • 1 tablespoon green onion, chopped
  • 1 mango, fresh
  • 1/2 teaspoon sugar substitute
  • 1/2 teaspoon cumin, ground
  • 1/8 teaspoon hot pepper sauce
  • 1/8 teaspoon salt
    Preparation:
  • Please note that this recipe requires at least 30 minutes of marinating time, which is not reflected in the prep time.
  • Rinse fish; pat dry with paper towels. Cut into four 4-ounce pieces, if necessary.
  • For marinade, combine 4 tablespoons (1/4 cup) of the lime juice, 2 tablespoons of the cilantro (chopped), and olive oil in a large shallow dish and mix well.
  • Place fish in marinade, turning to coat. Refrigerate, covered, for 30 minutes, turning once after 15 minutes.
  • Drain fish and discard marinade. Sprinkle with 1/4 teaspoon of the pepper. Place in a grilling basket or on a piece of lightly oiled foil.
  • Grill over medium heat for 10 minutes on each side or until fish flakes easily with a fork. Place fish on a warmed serving platter.
  • For mango salsa, wash and chop tomato and onion; peel and chop mango, removing pit. In a medium bowl, mix together tomato, onion, mango, 1 tablespoon of cilantro (chopped), sugar substitute, cumin, hot sauce, salt, and 1/8 teaspoon of pepper.
  • Spoon mango salsa evenly over top of fish, and sprinkle with remaining 2 tablespoons of cilantro to serve.

Baked Salmon With Cucumber Dill Sauce

Prep Time: 10 minutes

Total Time: 20 minutes

Serves: 4

Baked Salmon With Cucumber Dill Sauce
    Ingredients
  • 1 pound salmon, raw
  • 2 1/2 tablespoons lemon juice
  • 2 tablespoons water
  • 1 cup nonfat sour cream
  • 2 teaspoons dried dill or 2 tablespoons fresh dill
  • 1/2 cup diced cucumbers
  • 1/4 cup minced green onion
    Preparation:
  • Preheat oven to 350°F. Rinse salmon fillets under cold, running water and place them in a large baking pan.
  • Sprinkle the lemon juice and water over the salmon and place the pan in the center of the oven. Bake until done, or when the fish turns opaque and flakes easily with a fork, about 20 minutes.
  • Meanwhile, mix remaining ingredients for sauce in a small bowl. Serve fish fillets hot with the sauce on the side.

Grilled Salmon Pepper Steaks

Prep Time: 10 minutes

Total Time: 15 minutes

Serves: 6

Grilled Salmon Pepper Steaks
    Ingredients
  • 2 tablespoons black pepper
  • 2 pounds wild Alaskan or Washington salmon, fresh
  • 2/3 cup white-rice vinegar
  • 2 tablespoons lemon juice
  • 2 tablespoons Dijon mustard
  • 1 tablespoon sesame oil
  • ¼ teaspoon salt
  • 4 garlic cloves
  • ¼ teaspoon cornstarch
    Preparation:
    Please note that this recipe requires 1 hour of marinating time, which is not reflected in the prep time.
  • Rinse fish; pat dry with paper towels. Cut into four 6 pieces, approximately 5 ounces each, if necessary.
  • Sprinkle salt evenly over the fish. Sprinkle black pepper (freshly cracked works best) evenly over both sides of each piece of salmon, and place in a 13x9-inch baking dish lightly coated with cooking spray.
  • Combine vinegar, lemon juice, mustard, sesame oil, salt and garlic (peeled and minced) in a small bowl; stir well. Pour vinegar mixture over fish.
  • Cover and marinate for 1 hour, turning fish occasionally.
  • Prepare grill. Remove fish from dish, reserving marinade. Place fish on grill rack lightly coated with oil, and grill 5 minutes on each side, basting frequently with half of the reserved marinade.
  • Combine remaining half of marinade and cornstarch in a small saucepan; bring to a boil and cook 1 minute or until thickened, stirring constantly with a wire whisk.
  • To serve, spoon about 1 tablespoon of sauce over each piece of fish. Serve with baked potatoes and steamed broccoli, if desired.

Fish Stew with Rice

Prep Time: 15 minutes

Total Time: 25 minutes

Serves: 4

Fish Stew with Rice
    Ingredients
  • 1 cup brown rice, uncooked
  • 2 potatoes, medium, baked
  • 1 onion, yellow
  • 2 garlic cloves
  • ½ cabbage
  • 2 cups tomatoes, diced, canned
  • 1 pound sole/flounder, uncooked
  • 1 tablespoon paprika
  • 1 ½ teaspoons oregano, dried
  • ½ teaspoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1/8 teaspoon red pepper
  • 2 tablespoons green onion, chopped
    Preparation:
  • Prepare rice with water according to package directions; keep warm.
  • Meanwhile, prepare stew. Scrub and peel potatoes and cut into quarters. Peel and chop onion; mince garlic; and coarsely chop cabbage.
  • In a large saucepan combine potatoes, onion, garlic, tomatoes and their juice, and 2 cups of water. Bring to boiling; reduce heat.
  • Cook, covered, over medium-low heat for 10 minutes. Add cabbage and return to boiling. Reduce heat; cook, covered, over medium-low heat for 5 minutes, stirring occasionally. Meanwhile, cut fish fillets into 2-inch strips.
  • Combine the next 6 ingredients (paprika through red pepper) in a shallow bowl. Coat fish with the seasoning mix; add fish to vegetables.
  • Reduce heat; simmer, covered, for 5 minutes or until fish flakes easily with a fork. Divide cooked rice evenly among 4 large soup plates; ladle stew over rice and garnish with chopped green onion.

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