Diabetic-Friendly Coconut Lime Fish Soup
This light, creamy soup is full of protein-rich fish, blood sugar–friendly coconut milk, and fresh lime for a zesty finish. It’s low in carbs, dairy-free, and packed with anti-inflammatory ingredients — perfect for a wholesome diabetic meal.
🧂 Ingredients (Serves 4):
- 1 lb (450 g) white fish fillets (such as cod, halibut, or tilapia), cut into 1-inch pieces
- 1 tbsp olive oil or avocado oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1-inch piece fresh ginger, minced
- 1 small red chili, sliced (optional)
- 1 can (13.5 oz) light coconut milk (reduced fat)
- 3 cups low-sodium fish or vegetable broth
- 1 tbsp fish sauce (look for a low-sodium brand)
- 1 tbsp low-sodium soy sauce or tamari
- 1 tbsp lime zest
- Juice of 2 limes
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, thinly sliced
- ½ cup fresh cilantro, chopped (for garnish)
- Lime wedges, for serving
- Salt and pepper, to taste
👩🍳 Instructions:
- Sauté the Aromatics:
Heat olive oil in a large pot over medium heat. Add onion and cook 3–4 minutes until softened. Stir in garlic, ginger, and chili; sauté another minute until fragrant. - Make the Broth:
Pour in coconut milk and broth. Add fish sauce, soy sauce, lime zest, and lime juice. Stir well and bring to a gentle simmer. - Add Veggies:
Add cherry tomatoes and red bell pepper. Cook 5–7 minutes until vegetables begin to soften. - Cook the Fish:
Gently place fish pieces into the soup. Simmer 5–7 minutes, until the fish is opaque and flakes easily with a fork. - Season and Serve:
Taste and adjust seasoning with salt, pepper, or extra lime juice. Serve hot, garnished with cilantro and lime wedges.
🩺 Diabetic Nutrition Highlights (per serving):
- Calories: ~280
- Protein: ~30g
- Carbs: ~10–12g
- Fat: ~12g (mostly healthy fats from coconut and olive oil)
- Fiber: ~3g
- Low glycemic load and heart-friendly
💡 Tips for Diabetic Meal Planning:
- Serve with cauliflower rice or zucchini noodles for a low-carb option.
- Add leafy greens (like spinach or bok choy) for extra fiber.
- Avoid using full-fat coconut milk if you’re watching calories or cholesterol.
This soup is bright, satisfying, and nourishing — proof that diabetic-friendly eating can be absolutely delicious! 🌴✨
