Baked Old Bay Salmon (no lemons) — using olive oil spray

Description: A simple, diabetes-friendly baked salmon seasoned with Old Bay, garlic, and fresh herbs, adapted to use olive oil spray. Low-carb, high-protein, and flavored without lemon.

Ingredients (with approximate Glycemic Index for each ingredient):

• 4 salmon fillets, 4–6 oz each (GI: 0)
• 1 teaspoon Old Bay seasoning per fillet (total 4 tsp) (GI: 0)
• Olive oil spray, enough to lightly coat fillets and pan (GI: 0)
• 2 cloves garlic, minced (GI: 0)
• 1 tablespoon fresh parsley, chopped (GI: 0)
• 1 teaspoon Dijon mustard (GI: 0)
• 1/4 teaspoon black pepper (GI: 0)
• 1/8 teaspoon kosher salt per fillet (adjust to taste) (GI: 0)
• Optional: 1/2 cup cherry tomatoes, halved (GI: ~38)

Cooking instructions:

1. Preheat oven to 400°F (200°C). Lightly spray a baking sheet or shallow baking dish with olive oil spray.
2. Pat salmon fillets dry with paper towels. Place skin-side down on the prepared sheet, spaced slightly apart.
3. In a small bowl, mix minced garlic, Dijon mustard, black pepper, and half the chopped parsley. The spray provides the fat; the mustard helps the mix adhere.
4. Lightly mist the top of each fillet with olive oil spray. Spread a thin layer of the garlic-mustard mixture over each fillet.
5. Sprinkle Old Bay seasoning evenly—about 1 teaspoon per fillet. Lightly spray once more from ~8–10 inches if needed to help seasoning stick (don't over-saturate).
6. Arrange optional cherry tomato halves around fillets if desired.
7. Bake 10–14 minutes, depending on thickness, until salmon flakes easily and reaches 145°F (63°C). Optionally broil 1–2 minutes for color—watch closely.
8. Remove, sprinkle remaining parsley, let rest 2 minutes, then serve.

Flavor profile explanation:

• Savory, aromatic Old Bay and garlic with a mild tang from Dijon; olive oil spray keeps fat minimal while preserving flavor.

Serving size:

• One 4–6 oz fillet per serving. Recipe yields 4 servings.

Nutritional facts (per 4 oz cooked salmon fillet with portioned seasoning; estimates based on FDA data; AI-generated—not guaranteed accurate):

| Nutrition Facts | Amount per serving | |---|---:---| | Calories | 210 kcal | | Total Fat | 11 g | | - Saturated Fat | 2 g | | Cholesterol | 70 mg | | Sodium | 420 mg | | Total Carbohydrate | 1 g | | - Dietary Fiber | 0 g | | - Total Sugars | 0 g | | - Added Sugars | 0 g | | Protein | 26 g | | Vitamin D | 6 µg | | Potassium | 300 mg | | Omega-3 (EPA+DHA) | ~1.0–1.5 g |