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Healthy Recipe: Oven-Baked Salmon

admin - November 5, 2014

Oven-baked salmon healthy recipe.

Wild salmon is one of the best types of fish to include in your diet, and it can be done in a variety of ways. It’s firm enough to grill, but it’s just as delicious baked, and doesn’t dry out as easily as many other fish. It comes fresh, frozen, smoked, and canned. Wild salmon can be eaten without fear of excess contaminants or mercury, and it has a very high nutrient profile, including the highly-prized omega-3 fatty acids. What’s not to like?

Click the title of the recipe to access the preparation instructions.


Oven-Baked Salmon

• 12 ounce salmon filet, cut into 4 pieces
• Coarse-grained salt
• Freshly ground black pepper

Try pairing the salmon with a toasted almond parsley salsa and baked squash. Here’s what you’ll need for the salsa:

• 1 shallot
• 1 tablespoon of red wine vinegar
• Coarse grain salt
• 2 tablespoons of capers, rinsed
• 1 cup fresh flat-leaf parsley
• ½ cup toasted almonds
• Extra-virgin olive oil

The omega-3s found in wild salmon help reduce your risk for heart disease, which is important for those who have type 2 diabetes, since their risk is already elevated. Over time, high blood glucose levels can lead to an increase in fatty material deposits in blood vessels which contributes to clogging of the arteries.

Salmon also contains a healthy fat and protein combination that slows your body’s absorption of carbohydrates, which keeps blood sugars on a more even level.

Here are a few health benefits of eating salmon:

Reduce inflammation – Omega-3s from fish reduce the inflammation in blood vessels characteristic of heart disease and diabetes
Lower Triglycerides – Omega-3s lower blood triglycerides (fats) and boost the amount of HDL or “good” cholesterol. These changes are especially favorable in people with heart disease and type 2 diabetes.
Help prevent obesity – Diets rich in seafood omega-3s may reduce fat tissue
Manage blood glucose levels – fish is a lean, high-protein food that doesn’t raise blood glucose levels.


Preventing Type 2 Diabetes

When it comes to type 2 diabetes, the goal is always prevention. While eating right and following a regular exercise routine help, there are risk factors that you have less control over.

• Family History
• Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
• Low HDL cholesterol
• High blood pressure
• Abnormal fasting glucose screening results

If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.


6 Comments so far
  1. Carmen Bodino - November 10, 2014 at 12:18 pm


    and then what happens? oven temperature? time of baking?
    bake both sides?

    Thank you.

  2. Gavin Rainnie - November 10, 2014 at 1:36 pm

    You only mention wild salmon.What about farmed Atlantic salmon?

  3. REKHA - November 10, 2014 at 5:22 pm

    Thanks for the Salmon recipe and would like to make this and enjoy.. Diabetics need lot of help in diet and cooking.

    Please send me recipe like this..

  4. Geraldine - November 10, 2014 at 5:55 pm

    My retirement community chefs do not have a simple basic recipe for Salmon Croquettes (or patties). I told them only scallion onion, corn meal, bread crumbs, lemon juice and maybe green pepper and egg should be the ingredients.
    They insist upon using mayonnaise and cheese and other stupid ingredients. Can you feature my recipe above so I can forward it to them?

  5. Jane Shaughnessy - November 10, 2014 at 8:22 pm

    Carmen, click the “Oven-Baked Salmon” title (the second one) to get the cooking instructions. I didn’t get it at first either!

  6. Carol - November 11, 2014 at 1:26 am

    Click on the recipe title for complete instructions. (Bake 12-15 min @ 450)

6 Responses to “Healthy Recipe: Oven-Baked Salmon”

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