4 braised fish dishes suitable for people with diabetes.

People with diabetes can choose braised snakehead fish, braised herring, or Japanese mackerel dishes during Tet to provide a good source of protein and limit saturated fat from fatty meats.

According to MSc. Dr. Ha Thi Ngoc Bich, Department of Endocrinology - Diabetes, Tam Anh General Hospital, Ho Chi Minh City, traditional Tet holiday dishes often contain a lot of meat, fat, protein, and other fatty substances, which can make it difficult for people with diabetes to achieve nutritional balance and control blood sugar levels.

To balance things out, patients can choose to prepare fish in various ways to diversify their Tet holiday menu. Fish is rich in protein, minerals, zinc, iodine, and potassium, is delicious, yet low in saturated fat and rich in essential vitamins for the body.

The fats found in fish are mostly good fats, such as omega-3 fatty acids. Eating fish regularly can be good for blood pressure, reduce the risk of heart attack, and provide essential nutrients for the brain.

Doctor Ngoc Bich suggests some familiar and delicious braised fish dishes for Tet (Vietnamese New Year) that are both tasty and nutritious.

Snakehead fish is a popular freshwater fish in Asian countries. The amino acids and fatty acids contained in snakehead fish meat provide a lot of protein, which can help wounds heal faster, fight infection, and strengthen the immune system.

Snakehead fish also contains vitamin A and other minerals essential for the body. People with diabetes can prepare braised snakehead fish with pepper, pineapple, and turmeric.

Fish stew, prepared in various ways, is beneficial for people with diabetes. Photo: Freepik — Fish stew, prepared in various ways, is beneficial for people with diabetes. Photo: *Freepik*

Anchovies braised with pepper or turmeric are a common dish in Vietnamese meals. 170g of anchovies provide approximately 35g of protein, 8g of fat, and 2.5g of omega-3 fatty acids. Anchovies are also rich in vitamins B3, B12, selenium, and calcium, which help maintain healthy tissues, boost the body's immune function, reduce blood cholesterol, and lower the risk of cardiovascular disease and Alzheimer's in old age.

Herring is a saltwater fish that lives abundantly in the Atlantic and Pacific Oceans , and is easily found in Vietnamese markets and seafood stores.

You can braise herring with tomatoes or stew it until tender. This dish is rich in essential nutrients such as vitamin A, vitamin D, omega 3, DHA... 100g of herring contains only 158 calories, and the protein in herring is easily digestible and rich in essential amino acids.

Japanese mackerel, with its distinctive rich flavor and tender flesh, makes for an appealing meal. It's rich in fatty acids, vitamins, and essential minerals such as vitamin K, sodium, iron, magnesium, zinc, and selenium. The fish contains many unsaturated fatty acids, which increase significantly during cooking, making it beneficial for health. You can braise it with pineapple, tomatoes, or pepper.

Pangasius fish has a lot of fat in its belly, white flesh, and a sweet taste. It is widely farmed in Vietnam. 126g of pangasius contains 158 calories, 23g of protein, 7g of fat, and 73mg of cholesterol. In addition to providing a large amount of protein, the healthy fats in pangasius also help reduce the risk of cardiovascular disease.

There are many ways to prepare basa fish, such as braising with pepper, braising in a clay pot, braising with onions, etc. According to Doctor Bich, although the fish is rich in nutrients that are good for health, people with diabetes should not overconsume it as it can easily lead to weight gain, increased uric acid, and increased pressure on the kidneys. In the long term, it can lead to kidney failure due to having to filter too much protein.

Patients should balance the appropriate amount of food in each meal, and can apply the easy-to-remember and easy-to-measure hand rule. According to this rule, a serving size for a meal should include an amount of protein (meat, fish, eggs, beans, etc.) equivalent to one palmful (not including fingers), an amount of uncooked carbohydrates equivalent to one fistful, an amount of fiber from vegetables equivalent to two clasped hands, and fat approximately the size of a thumb joint.

Dinh Tien

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