Baked Old Bay Salmon (no lemons) — using olive oil spray
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Ingredients
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.
- 9
Savory, aromatic Old Bay and garlic with a mild tang from Dijon; olive oil spray keeps fat minimal while preserving flavor.
- 10
One 4–6 oz fillet per serving. Recipe yields 4 servings.
- 11
Lower added fat from spray, high protein, and negligible carbs help control post-meal glucose. Pair with non-starchy vegetables for fiber and volume.
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.
- Preheat oven to 400°F (200°C). Lightly spray a baking sheet or shallow baking dish with olive oil spray.
- Pat salmon fillets dry with paper towels. Place skin-side down on the prepared sheet, spaced slightly apart.
- 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.
- Lightly mist the top of each fillet with olive oil spray. Spread a thin layer of the garlic-mustard mixture over each fillet.
- 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).
- Arrange optional cherry tomato halves around fillets if desired.
- 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.
- 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.
-
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 |
Type-2 Diabetic Friendly explanation:
- Lower added fat from spray, high protein, and negligible carbs help control post-meal glucose. Pair with non-starchy vegetables for fiber and volume.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
