Baked or Broiled Fish (1 Fillet (6 1/4 Inches X 3 Inches X 3/8 Inches))

Choose plain baked or broiled fish without sweet glazes, breading, honey, teriyaki sauce, or sugary marinades; season with lemon, herbs, garlic, pepper, and olive oil instead.

Pair the fish with non-starchy vegetables such as broccoli, asparagus, spinach, zucchini, green beans, or a salad to add fiber without a large carbohydrate load.

Replace high-carbohydrate sides such as fries, white rice, mashed potatoes, or white bread with lentils, chickpeas, quinoa, or barley in moderate portions.

Keep portions of any carbohydrate side modest and make fish and vegetables the majority of the plate.

Start the meal with a salad dressed with olive oil and vinegar, then eat the fish and vegetables before any starch.

Take a 10–20 minute easy walk after eating, if safe for you, to help limit the post-meal rise.