Seafood is big in taste and high in protein. Fish is a great source of healthy fat, it contains plenty of important vitamins and minerals. You should limit fish like sharks, swordfish, and tilefish, as these have a higher risk of mercury contamination.

It’s best to grill, broil, or bake fish, as breaded and fried fish packs extra carbs and calories. You don’t have to do a lot with seafood to make it taste good. Make seafood part of your type 2 diabetes diet.

1. Tilapia is a low-calorie, high-protein fish that has a very mild flavor. One small fillet contains 137 calories and 28.5 grams of protein. Tilapia is also fairly easy to find as both a fresh and frozen fillet. Tilapia fillets are often thin, so they cook quickly.

Try this diabetes-friendly tilapia dish: saute onions, peppers, or whatever vegetables you have on hand. Then add tomatoes, tomato sauce, and Italian seasonings. Raise the heat to a low boil and place the tilapia on top. Cover and cook for a few minutes. Serve it with brown rice, barley, or quinoa.

2. Like tilapia, cod is a low-calorie, high-protein white fish with 148 calories and 32.6 g of protein per small steamed or poached fillet. Cod has very little saturated fat and a nice amount of omega-3s. But unlike tilapia, cod can withstand more aggressive cooking methods such as grilling.

A great way to prepare cod is to cut it into chunks and add your favorite veggies, herbs, or spices. Drizzle olive oil, wrap each portion in aluminum foil, and bake. Add onions and broccoli or mushrooms and asparagus.

3. Fattier fish like trout contain higher amounts of omega-3 fatty acids.

Try baking or broiling trout with seasoning or a little citrus juice.

4. Salmon is a great choice of fish for type 2 diabetes. It’s high in omega-3 fatty acids and the “healthy” fats that can help reduce your risk of common diabetes-related complications like heart disease, heart failure, or stroke. Eating at least 2 servings of fish per week is associated with a lower risk of heart attack, stroke, and death among people with heart disease.

Cook salmon with heart-healthy dressing: 1 tablespoon (tbsp) olive oil, 1 ½ tbsp lemon juice, 2 crushed garlic cloves, and a handful of fresh chopped basil. Every single ingredient is heart-healthy and perfect for people with type 2 diabetes. Add a salad, roasted vegetables like broccoli or asparagus, and a whole grain like brown rice for a balanced meal.

5. Fresh or frozen seafood is a delicious addition to a diabetes diet, but it can be pricey for some people. Meanwhile, canned tuna and canned salmon are more affordable. And they do count as part of your fish-eating goal for the week. Pick fish canned in water rather than packed in oil to reduce calories and fat. For an easy and filling meal, just mix one packet of tuna with a bit of avocado, lemon juice, and pepper seasoning. Then, spread the mixture over whole-wheat toast.

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