Baked Old Bay Salmon (no lemons)
Sign in to rate this recipe
Make this recipe your way, free
Chef Jeff can adjust it for your diet, swap ingredients or change the servings. Free account, no credit card.
Ingredients
Instructions
- 1
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil a shallow baking dish.
- 2
Pat salmon fillets dry with paper towels. Place skin-side down on the prepared sheet, spaced slightly apart.
- 3
In a small bowl, whisk together olive oil, minced garlic, Dijon mustard, black pepper, and half the chopped parsley.
- 4
Brush the olive oil mixture evenly over the top of each fillet. Sprinkle Old Bay seasoning evenly—about 1 teaspoon per fillet. Lightly sprinkle salt if using.
- 5
Arrange optional cherry tomato halves around fillets if desired for a low-GI vegetable accompaniment.
- 6
Bake in the preheated oven for 10–14 minutes, depending on thickness, until salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C). For slightly more color, broil 1–2 minutes at the end—watch closely to avoid burning.
- 7
Remove from oven and sprinkle remaining parsley over the fillets. Let rest 2 minutes before serving.
- 8
Savory, slightly spicy and aromatic from Old Bay and garlic; Dijon adds a gentle tang without citrus. Olive oil and fresh parsley provide richness and brightness.
- 9
One 4–6 oz fillet per serving. Recipe yields 4 servings.
- 10
High-protein, minimal carbohydrates and sugars help minimize post-meal glucose spikes. Salmon provides omega-3 fats beneficial for cardiovascular health. Portion control (4–6 oz) supports weight management. Pair with non-starchy vegetables or a leafy green salad to add fiber and volume without raising glycemic load.
Description: A simple, diabetes-friendly baked salmon seasoned with Old Bay, garlic, and fresh herbs. Low-carb, high-protein, high in heart-healthy omega-3s, and flavored without lemon.
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil a shallow baking dish.
- Pat salmon fillets dry with paper towels. Place skin-side down on the prepared sheet, spaced slightly apart.
- In a small bowl, whisk together olive oil, minced garlic, Dijon mustard, black pepper, and half the chopped parsley.
- Brush the olive oil mixture evenly over the top of each fillet. Sprinkle Old Bay seasoning evenly—about 1 teaspoon per fillet. Lightly sprinkle salt if using.
- Arrange optional cherry tomato halves around fillets if desired for a low-GI vegetable accompaniment.
- Bake in the preheated oven for 10–14 minutes, depending on thickness, until salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C). For slightly more color, broil 1–2 minutes at the end—watch closely to avoid burning.
- Remove from oven and sprinkle remaining parsley over the fillets. Let rest 2 minutes before serving.
Flavor profile explanation:
-
Savory, slightly spicy and aromatic from Old Bay and garlic; Dijon adds a gentle tang without citrus. Olive oil and fresh parsley provide richness and brightness.
-
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 | 220 kcal |
| Total Fat | 12 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 |
Type-2 Diabetic Friendly explanation:
- High-protein, minimal carbohydrates and sugars help minimize post-meal glucose spikes. Salmon provides omega-3 fats beneficial for cardiovascular health. Portion control (4–6 oz) supports weight management. Pair with non-starchy vegetables or a leafy green salad to add fiber and volume without raising glycemic load.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
