Diabetes-Friendly Roasted Salmon with Garlic Veggies

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Diabetes-Friendly Roasted Salmon with Garlic Veggies

Description

This balanced, low-glycemic meal combines heart-healthy salmon, fiber-rich vegetables, and anti-inflammatory ingredients. It’s designed to support stable blood sugar levels while providing high-quality protein and healthy fats. Perfect for lunch or dinner.

 Ingredients (Serves 4)

For the Salmon

  • 4 salmon fillets (4–5 oz each)

  • 2 tablespoons olive oil

  • 3 cloves garlic, minced

  • 1 tablespoon lemon juice

  • 1 teaspoon paprika

  • ½ teaspoon black pepper

  • ½ teaspoon salt (or to taste)

For the Roasted Vegetables

  • 1 zucchini, sliced

  • 1 red bell pepper, chopped

  • 1 cup broccoli florets

  • 1 cup asparagus

  • 1 tablespoon olive oil

  • ½ teaspoon garlic powder

  • Salt & pepper to taste

Instructions

1️⃣ Preheat oven to 400°F (200°C).
2️⃣ Mix olive oil, garlic, lemon juice, paprika, salt, and pepper. Brush over salmon.
3️⃣ Toss vegetables with olive oil, garlic powder, salt, and pepper.
4️⃣ Place salmon and veggies on a lined baking sheet.
5️⃣ Bake 12–15 minutes (until salmon flakes easily and veggies are tender).
6️⃣ Serve warm with a squeeze of fresh lemon.

 Servings

  • Makes 4 servings

  • Serving size: 1 salmon fillet + 1 cup roasted vegetables

Nutritional Information (Approx. per serving)

  • Calories: 380

  • Protein: 34g

  • Carbohydrates: 10–12g

  • Fiber: 3–4g

  • Net Carbs: ~8g

  • Fat: 22g (mostly healthy fats)

  • Omega-3s: High

  • Glycemic Index: Low

 Health Benefits

✔ Supports stable blood sugar
✔ Rich in omega-3 fatty acids (heart health)
✔ High protein for satiety
✔ Anti-inflammatory ingredients
✔ Supports healthy skin

People with diabetes often benefit from meals that reduce blood sugar spikes, which can also help minimize skin complications over time.

 Notes

  • Choose wild-caught salmon when possible.

  • Avoid sugary sauces or glazes.

  • Pair with quinoa or cauliflower rice if extra carbs are desired (portion-controlled).

Tips

  • Add turmeric for extra anti-inflammatory benefits.

  • Use an air fryer (375°F for 8–10 mins) for crispier edges.

  • Meal prep: Keeps well in fridge for up to 3 days.

 Q & A

Q: Is salmon good for people with diabetes?
Yes. It’s high in protein and healthy fats, which help prevent blood sugar spikes.

Q: Can I substitute another fish?
Yes — cod, trout, or tilapia work well.

Q: Is this recipe low carb?
Yes, it’s naturally low in carbohydrates and high in protein.

Q: Can this help with diabetes-related skin issues?
While food isn’t a cure, a balanced, anti-inflammatory diet may help improve overall metabolic and skin health.

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