English Fried Fish (100 G) and Roti (1 Medium (7 Inches))

Choose grilled, baked, or air-fried fish instead of battered/deep-fried fish; use a light coating of chickpea flour or almond flour if you want a crust.

Replace regular roti with a smaller chickpea-flour roti or a barley-based roti, and avoid adding butter or sugary sauces.

Keep the meal to one small roti and make most of the plate fish plus non-starchy vegetables such as broccoli, spinach, cucumber, cauliflower, or salad greens.

Eat the fish and vegetables first, then the roti last; slowing down and taking smaller bites can reduce the post-meal rise.

Add a side of plain unsweetened Greek yogurt or a small serving of lentils rather than chips, sweet chutney, or sugary drinks.

Take a 10–20 minute easy walk after eating, if safe for you, and check your response over time to identify an appropriate roti portion.