Herb-Baked Salmon: A Diabetes-Friendly, Heart-Healthy Dinner

Looking for a quick, diabetes-friendly dinner? Baked salmon is hard to beat. It's ready in about 20 minutes, it's naturally low in carbs, and it's a great source of protein and omega-3 fats, which are linked with heart health.

Protein and healthy fats can help a meal feel more satisfying, and a low-carb main makes it easier to plan the rest of your plate. Pair it with a non-starchy vegetable like roasted asparagus: toss the spears in olive oil, salt and pepper and roast them on the same sheet pan as the salmon.

At a glance

• Prep time: 5 minutes
• Cook time: 15 minutes
• Difficulty: Easy
• Serves: 4

Ingredients

• 4 skinless salmon fillets (about 5 oz each)
• 2 cloves garlic, minced
• 4 tablespoons unsalted butter, melted
• Small handful of fresh parsley, finely chopped
• 3 tablespoons lemon juice
• A pinch of salt and pepper
• Optional side: 1 bunch asparagus, 1 tablespoon olive oil

Method

1. Preheat your oven to 400°F (200°C) and line a sheet pan with parchment paper.
2. In a small bowl, combine the garlic, melted butter, parsley, lemon juice, salt and pepper.
3. Place the salmon fillets on the sheet pan and brush with half of the butter mixture. Save the rest for later.
4. Bake for 14 to 18 minutes, until the salmon flakes easily with a fork (145°F internal temperature).
5. Brush with the remaining butter mixture and serve with lemon wedges and extra parsley.

Nutrition (per serving, salmon only)

Calories 350 · Carbohydrates 1.8 g · Protein 28.6 g · Total fat 25.1 g (saturated fat 9.3 g) · Fiber 0.3 g · Sodium 68 mg

Want to lower the saturated fat? Swap half the butter for olive oil.

Why these ingredients work

Salmon: An oily fish rich in omega-3 fats and high-quality protein. The American Heart Association recommends eating fish, particularly oily fish, at least twice a week.

Lemon: Adds bright flavor for almost no carbs, plus a little vitamin C.

Parsley and garlic: Big flavor without extra sodium, which helps if you're keeping an eye on blood pressure as well as blood sugar.

Looking for more ideas? Browse our diabetes-friendly recipes.

Glucology is an Australian-owned brand, founded in Sydney in 2016. Trusted by 350,000+ customers worldwide, we design practical everyday accessories for people managing diabetes, including insulin cooling pouches, insulin pump belts and diabetes travel cases.

General information, not medical advice. Always talk to your diabetes care team about your care.