Roasted Salmon with Blueberry Glaze
This gluten-free, heart-healthy, and diabetic-friendly roasted salmon is topped with a naturally sweet blueberry balsamic glaze for a vibrant, elegant dinner. Rich in omega-3s and antioxidants, it’s a quick, flavourful meal perfect for special occasions or weeknight cooking.
Why Diabetes Friendly?
- Low Glycemic Load: Blueberries are used in moderation and combined with protein and healthy fat from salmon, which helps minimize blood sugar spikes.
- No Added Sugar Required: The glaze gets natural sweetness from blueberries and balsamic reduction, making it flavourful without spiking blood glucose.
- High in Protein & Omega-3s: Salmon provides lean protein and anti-inflammatory omega-3 fatty acids—essential for cardiovascular and metabolic health.
- Low in Refined Carbohydrates: The dish contains no refined grains or sugars, making it blood-sugar stable.
- Portion-Controlled: Two fillets with glaze make for a satisfying and balanced meal.
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Equipment
- Small saucepan ((for glaze))
- Baking sheet
Ingredients
For the glaze:
- blueberries (fresh ) ½ cup
- balsamic vinegar 1½ tbsp
- Dijon mustard 1 tsp
- olive oil 1 tsp
- thyme (fresh, finely chopped) ½ tsp
- lemon zest ½ tsp
- salt 1 pinch
For the salmon:
- salmon fillets (4–5 oz each, skin-on or skinless) 2
- salt 1 pinch
- pepper 1 pinch
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Cooking Tips
- Use Wild-Caught Salmon: For higher omega-3 content and lower contaminants.
- Don’t Overcook the Glaze: Stop simmering once it thickens—overcooking can turn it jammy or overly tart.
- Optional Sweetness: A small drop of maple syrup or stevia can enhance the glaze without overwhelming the flavour.
- Add Sides Smartly: Pair with roasted vegetables or leafy greens for a fibre-rich, blood-sugar-friendly plate.
- Make it Fancy: Serve with a citrus zest garnish or fresh thyme for a restaurant-style presentation.
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Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easier cleanup.
- In a small saucepan over medium heat, combine blueberries, balsamic vinegar, Dijon mustard, olive oil, thyme, lemon zest, and salt. Let it simmer for 6–8 minutes, stirring and gently smashing some of the blueberries with the back of a spoon until the mixture thickens into a syrupy glaze. Taste and adjust with a touch of maple syrup if more sweetness is needed. Remove from heat and set aside.½ cup blueberries, 1½ tbsp balsamic vinegar, 1 tsp Dijon mustard, 1 tsp olive oil, ½ tsp thyme, ½ tsp lemon zest, 1 pinch salt
- Pat the salmon fillets dry and season both sides with salt and pepper. Place them on the prepared baking sheet and roast for 12–15 minutes, or until the salmon is cooked through and flakes easily with a fork.2 salmon fillets, 1 pinch salt, 1 pinch pepper
- Transfer the salmon to plates and spoon the warm blueberry balsamic glaze over the top. Garnish with extra fresh herbs if desired.
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FAQ
- Is this recipe suitable for people with diabetes?
Yes, it’s high in protein, low in refined carbs, and uses blueberries in moderation. - Can I make the glaze ahead of time?
Yes, prepare and refrigerate the glaze up to 3 days in advance; reheat gently before serving. - Can I grill the salmon instead of roasting?
Absolutely—grill on medium heat for 4–5 minutes per side, then top with glaze. - What sides go well with this?
Try roasted asparagus, sautéed spinach, or quinoa for balanced fibre and nutrients. - Can I use frozen blueberries?
Yes, just simmer them a minute or two longer to allow extra water to evaporate.
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Nutrition
Per serving
Calories: 132.2kcal
Carbohydrates: 7.8g
Fiber: 1.1g
Sugar: 5.5g
Fat: 5.8g
Saturated Fat: 0.8g
Trans Fat:
Protein: 11.7g
Nutrition Facts
Roasted Salmon with Blueberry Glaze
Serving Size
1 fillet
Amount per Serving
Calories
132.2
% Daily Value*
Fat
5.8
g
9
%
Saturated Fat
0.8
g
5
%
Cholesterol
31.2
mg
10
%
Sodium
94.5
mg
4
%
Potassium
328
mg
9
%
Carbohydrates
7.8
g
3
%
Fiber
1.1
g
5
%
Sugar
5.5
g
6
%
Protein
11.7
g
23
%
Vitamin C
5
mg
6
%
Calcium
16.8
mg
2
%
Iron
0.8
mg
4
%
Magnesium
22.3
mg
6
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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