Grilled Salmon with Cherry Salsa
Indulge in the heart-healthy and diabetes-friendly Grilled Salmon with Summer Cherry Salsa, a dish that marries the rich, omega-3 packed flavours of salmon with the sweet and tangy burst of fresh cherries and tomatoes.
Why Diabetes Friendly?
- Low in Carbohydrates: The main components, salmon and cherries, are low in carbs, which is beneficial for maintaining stable blood sugar levels.
- Rich in Healthy Fats: Salmon is a great source of omega-3 fatty acids, which are known to improve heart health and may positively influence insulin sensitivity.
- Fibre Content: The cherry tomatoes and cherries add a modest amount of fibre, which can help slow the absorption of sugar into the bloodstream.
- Antioxidants: Cherries are rich in antioxidants, which can help fight inflammation associated with chronic diseases, including diabetes.
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Ingredients
Cherry Salsa
- cherries 6
- cherry tomato (cut into quarters and then half again) 4
- red onion (minced) 1 tbsp
- jalapeño (slivered) ½
- mint (slivered) 4 leaves
- olive oil 2 tsp
- lemon juice 2 tsp
- salt ⅛ tsp
- pepper (ground) 1/8 tsp
Salmon
- salmon (6-ounce fillets, skin on) 2
- olive oil 2 tsp
- salt ¼ tsp
- pepper (ground) 1/8 tsp
- lemon (zested) 1
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Cooking Tips
- Grilling Salmon: To prevent sticking, ensure your grill is very clean and well-oiled. Place the salmon skin-side down initially and do not move it until ready to flip or remove.
- Cherry Salsa: For an even sweeter salsa, peaches can be used as an alternative to cherries. Both options provide antioxidants and a refreshing contrast to the salmon.
- Seasoning Adjustments: Adjust the amount of jalapeño according to your spice preference. Removing the seeds and membranes can reduce the heat.
- Serving Suggestions: Serve this dish with a side of mixed greens or quinoa for a more filling meal while still keeping it diabetes-friendly.
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Instructions
- For the Cherry Salsa: Remove the seeds from the cherries by pressing down on the cherry with the flat side of a knife, the seed will come loose. Remove the pit. Then cut each cherry in quarters.6 cherries
- In a small bowl, mix the remaining ingredients with the cut cherries (or peaches).4 cherry tomato, 1 tbsp red onion, ½ jalapeño, 4 leaves mint, 2 tsp olive oil, 2 tsp lemon juice, ⅛ tsp salt, 1/8 tsp pepper
- Preheat the grill to high and grease the grill well (I use grill spray).
- For the Salmon: Rub the oil on the salmon. Season the salmon fillets with salt, pepper and the lemon zest.2 salmon, 2 tsp olive oil, ¼ tsp salt, 1/8 tsp pepper, 1 lemon
- Place the salmon fillets on the grill, turn the heat to med-low and close the lid. Cook the salmon for 12 minutes.
- Remove from the heat and place each fillet on a plate and top each fillet with half of the cherry salsa.
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FAQ
- Can I bake the salmon instead of grilling?
Yes, you can bake salmon at 400°F (200°C) for about 12-15 minutes or until it flakes easily with a fork. The cooking time may vary based on the thickness of the fillets. - Is this recipe suitable for someone with heart disease?
Yes, this recipe is heart-healthy due to its high content of omega-3 fatty acids from the salmon and the inclusion of fresh, low-sodium ingredients in the salsa. - Can I use frozen cherries for the salsa?
Yes, frozen cherries can be used if fresh ones are not available. Thaw and drain them well before use to avoid excess moisture in the salsa. - How can I make this dish even lower in sodium?
You can further reduce the sodium content by using less sea salt or opting for a salt substitute in both the salsa and the salmon seasoning.
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Nutrition
Per serving
Calories: 339.5kcal
Carbohydrates: 6.7g
Fiber: 1.2g
Sugar: 4.4g
Fat: 18.9g
Saturated Fat: 2.8g
Trans Fat:
Protein: 34.5g
Nutrition Facts
Grilled Salmon with Cherry Salsa
Amount per Serving
Calories
339.5
% Daily Value*
Fat
18.9
g
29
%
Saturated Fat
2.8
g
18
%
Cholesterol
93.5
mg
31
%
Sodium
515.8
mg
22
%
Potassium
996.4
mg
28
%
Carbohydrates
6.7
g
2
%
Fiber
1.2
g
5
%
Sugar
4.4
g
5
%
Protein
34.5
g
69
%
Vitamin C
16.5
mg
20
%
Calcium
35.4
mg
4
%
Iron
1.9
mg
11
%
Magnesium
58.4
mg
15
%
Zinc
1.2
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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