Delicately flaky, oven-baked salmon infused with zesty lemon and aromatic herbs—this light yet satisfying dish is rich in heart-healthy fats and protein, making it perfect for blood sugar balance and a nourishing meal.
Ingredients (Serves 2)
- 2 salmon fillets (about 150g each)
- 2 tbsp olive oil
- 2 cloves garlic (minced)
- Juice of 1 lemon + lemon slices
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- 1 tbsp fresh parsley (chopped)
Step-by-Step Instructions
Step 1: Preheat Oven
- Preheat your oven to 180°C (350°F). Line a baking tray with parchment paper.
Step 2: Prepare Marination
- In a small bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
Step 3: Season Salmon
- Place salmon fillets on the tray and brush generously with the marinade.
Step 4: Add Lemon Slices
- Top each fillet with thin lemon slices for extra flavor.
Step 5: Roast
- Bake for 12–15 minutes, or until the salmon flakes easily with a fork.
Step 6: Garnish & Serve
- Sprinkle fresh parsley on top and serve warm.
Nutritional Information (Per 1 Egg Approx.)
- Calories: ~280 kcal
- Protein: 25–27g
- Carbohydrates: 2–3g
- Fats: 18–20g (Healthy omega-3 fats included)
Glycemic Index (GI) Considerations
- Salmon contains zero carbohydrates, so it has no glycemic impact.
- This dish is low GI overall, making it excellent for blood sugar control.
- Pair with non-starchy vegetables (like broccoli or spinach) to maintain a low glycemic load.
Portion Control Tips
- Stick to 1 salmon fillet (120–150g) per meal.
- Balance your plate:
- ½ plate: non-starchy vegetables
- ¼ plate: salmon
- ¼ plate: optional whole grain (like quinoa, if needed)
- Avoid heavy sauces or sugary glazes.
Portion Control Tips
- Use fresh herbs for added antioxidants and flavor without extra sodium.
- Add a side of fiber-rich veggies to improve glucose response.
- Avoid overcooking to preserve healthy fats.
