Baked Salmon with Garlic Broccoli (Diabetic-Friendly)

A wholesome, heart-healthy dinner perfect for type 2 diabetics or anyone looking to eat clean and maintain stable blood sugar levels.

Why This Meal Works for Diabetics

• Salmon is high in protein and rich in omega-3 fatty acids, which help reduce inflammation and support heart health.
• Broccoli is low in carbohydrates but high in fiber, promoting better blood sugar control.
• Olive oil and garlic contribute healthy fats and antioxidants that can improve insulin sensitivity.

Ingredients (Serves 2–3)

For the Baked Salmon:

• 2 salmon fillets (4–6 oz each), skin on or off
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• ½ teaspoon dried dill (or parsley)
• ¼ teaspoon black pepper
• Pinch of salt (optional)

For the Garlic Broccoli:

• 2 cups broccoli florets (fresh or thawed frozen)
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• ¼ teaspoon crushed red pepper flakes (optional)
• Pinch of salt and black pepper
• 1 tablespoon lemon juice (for finishing)

Instructions

Step 1: Preheat Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.

Step 2: Prepare the Salmon

1. Place the salmon fillets skin-side down on the prepared baking sheet.
2. In a small bowl, mix olive oil, lemon juice, garlic, dill, pepper, and salt.
3. Brush the mixture generously over the salmon.
4. Let the salmon marinate for 10–15 minutes at room temperature.

Step 3: Make the Garlic Broccoli

1. In a mixing bowl, toss broccoli florets with olive oil, garlic, pepper flakes (if using), salt, and pepper.
2. Spread the broccoli on a separate baking sheet, or next to the salmon if space allows.

Step 4: Bake

1. Bake the salmon and broccoli for 12–15 minutes, or until the salmon flakes easily and reaches 145°F (63°C).
2. The broccoli should be tender and lightly caramelized.

Step 5: Serve
Plate the salmon and broccoli. Drizzle with lemon juice before serving.

Nutrition Information (Approx. per Serving)

Nutrient	Estimate
Calories	360–400 kcal
Protein	30–35g
Total Carbs	7–9g
Fiber	3–4g
Net Carbs	4–5g
Total Fat	22–25g
Saturated Fat	3g
Sugar	2g (natural)

Diabetic Tips

• Pair with a side of leafy greens or a small serving of whole grains like quinoa if additional sustenance is needed.
• Avoid sugary sauces and marinades. Use herbs, garlic, and citrus to flavor your dishes naturally.
• This meal is balanced with lean protein, healthy fats, and fiber-rich vegetables—ideal for stabilizing blood sugar.

Recipe Variations

• Citrus Herb Salmon: Add a little orange zest or thyme.
• Spicy Version: Add cayenne or smoked paprika.
• Vegetable Swap: Substitute broccoli with roasted cauliflower, zucchini, or green beans.