Fish rice (1 piece)

Reduce the rice portion and increase the fish and non-starchy vegetables on the plate, such as broccoli, spinach, okra, or green beans.

Choose basmati rice, parboiled rice, or brown rice instead of sticky or highly polished white rice, and keep the serving modest.

Add a fiber-rich side before or with the meal, such as lentils, chickpeas, or a vegetable salad with vinegar or lemon dressing.

Avoid sweet sauces, sugar-containing marinades, and sweetened drinks with fish rice; use herbs, spices, lemon, chili, garlic, or unsweetened yogurt-based sauces instead.

Eat the fish and vegetables first, then the rice, and slow down the meal pace.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.