This fried cod fish sandwich recipe is a great prediabetes diet because it is sugar free. We have also included a deluxe version that has a small amount of hidden sugars. The first switch to make the recipe sugar free is the substitution of Stone Ground Brown Rice Flour instead of Panko Japanese Style Bread Crumbs. Another choice of breading without sugar is Ian’s Original Gluten Free Panko Bread Crumbs. It looks just like bread crumbs except is made of rice flour. This is one of the best foods to lower blood sugar! It is also part of a diabetic weight loss diet.
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Nothing matches Kikkoman Panko Japanese Style Bread Crumbs for taste and crunchiness. It contains 2 grams of sugar per 1/2 Cup(30g). Bob’s Red Mill Gluten Free Stone Ground Brown Rice Flour tastes very good too but doesn’t get the Golden Brown color and crunchiness of Panko. The other big difference between the deluxe and Sugar Free pre diabetic diet versions is the bread. For the Zero Sugar pre diabetic diet use Ezekiel 4:9 Sprouted 100% Whole Grain Bread available at Krogers in the freezer section. It’s best toasted and eaten right-way before it gets cold. Most regular breads contain 2 grams of sugar and therefore are not part of the pre diabetic diet. The sweet ones have even more.
For a great Zero Sugar Diet condiment use Duke’s Mayonnaise. To make it more like traditional Tartar Sauce add 1/4 cup finely chopped dill pickle, 2 tablespoons of finely chopped sweet Vidalia onion, and fine ground black pepper.
Below are two versions of the sandwich:
Ingredients you will need
- 1 medium/large or 2 medium Cod fillets (if large fillet, cut then in a half)
- 3/4 to 1 cup of Kikkoman Panko Japanese Style Bread Crumbs. For a sugar free pre diabetic dietversion use Bob’s Red Mill Gluten Free Stone Ground Brown Rice Flour or Ian’s Original Gluten Free Panko Bread Crumbs (Ian’s contains 190mg of sodium in 1/8 cup (20g)
- 1 Egg
- Italian seasoning (about 2 tablespoons)
- Black pepper to taste
- Paprika (about 1 1/2 to 2 tablespoon)
- Romaine lettuce
- Tomato (2 slices)
- Tart sauce
- Sweet bread buns
- Vegetable or canola Oil
Cooking instructions
- Dry pad cod fillets
- Pour oil in a frying pan and set heat to medium/medium- high
- In a separate bowl place Panko bread crumbs, italian seasoning, pepper and paprika. Stir to spread seasoning into bread crumbs evenly
- In another bowl place egg and whisk lightly
- Dredge cod fillet into egg then into Panko seasoned mixture
- Add fish to oil and cook until golden brown (about 4-6 min)
- Spread tart sauce on each bun (you can lightly toast buns if you like before spreading tart sauce) layer some romaine lettuce on the bottom, then top with fish, sliced tomato, and another layer of romaine. Add other bun half to make sandwich.
NOTE: Cod Fish usually has sodium added to it to prolong its storage life – canned or frozen. Therefore, it’s better to add salt to taste after cooked if needed. The less salt the better for the health of your arteries.
Makes : 2 prediabetes diet sandwiches
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