LIME AND BLACK PEPPER SALMON
- Juice and zest of 1 lime
- 1.5 Tbs of Extra Virgin Olive Oil
- 1 tsp black pepper
- 1 crushed clove of garlic
- 280g salmon (in 2 portions)
- 1 lime for serving
- Mix together the first 4 ingredients.
- Pour half over the salmon and set aside for 10 mins.
- Prepare a steamer
- Steam for 10 minutes or until cooked through.
- Serve with a salad.
SALMON WITH WHITE BEAN MASH
1 tbsp olive oil
2 garlic cloves, crushed
1 tsp ground cumin
1 tsp finely grated lemon rind
2 x 400g (14oz) cans cannellini beans, rinsed, drained (fresh or dried if possible)
1 tbsp fresh lemon juice
1 cup fresh continental parsley leaves
1 small red onion, halved, thinly sliced
1 tbsp baby capers, rinsed, drained
olive oil spray 4
(about 125g/4oz each) skinless salmon fillets
steamed green round beans, to serve
1. Heat the oil in a medium saucepan over medium heat.
- Add the garlic, cumin and lemon rind and cook, stirring, for 30 seconds or until aromatic.
- Add the cannellini beans and lemon juice and cook for 2 minutes.
- Use a fork to coarsely crush. Set aside and cover to keep warm.
- Combine the parsley, onion and capers in a small bowl.
- Heat a large non-stick frying pan over medium-high heat. Spray with oil. Cook the salmon for 3-4 minutes each side for medium or until cooked to your liking.
- Divide the bean mixture among serving plates. Top with the salmon and the parsley mixture.
- Serve with green beans.Per serve
2250kJ/ 540 calories; 41g protein; 25g fat (includes 5g saturated fat; saturated: unsaturated fat ratio 0.25); 27g available carbs (includes 6g sugars and 21g starches); 16g fibre; 690mg sodium; 1300mg potassium; sodium: potassium ratio 0.53
Adapted from http://ginews.blogspot.com.au/
SPICY SALMON WITH STIR-FRIED VEG NB1
- 1 cup brown rice (Some here may like to delete) NB2
- 1 1/2 tablespoons olive oil
- 2 x 180g skinless salmon fillets, halved to make 4 fillets (Any fin fish can be used)
- 5 button mushrooms, quartered if small, thinly sliced if large
- 2 garlic cloves, thinly sliced
- 4cm piece ginger, peeled, grated
- 1 long red chilli, thinly sliced (optional)
- 2 bunches bok choy, quartered
- 2 cups snow peas, trimmed
- 2 teaspoons sesame seeds, to serve
- Any other vegetables in season
- 2 teaspoons spice mix from http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
Step 1 Cook brown rice according to packet instructions; drain, cover to keep warm and set aside.
Step 2 Meanwhile, set a wok (or large non-stick frying pan) over medium heat and heat half of the olive oil. Coat salmon fillets evenly with the spice mix; cook, turning occasionally, for 3–4 minutes, or until fillets are golden brown and starting to flake. Remove cooked salmon from wok, cover to keep warm and set aside.
Step 3 Add remaining olive oil to wok (or pan) with mushrooms, garlic, ginger and chilli (if using); cook, stirring occasionally, for 1–2 minutes, or until mushrooms are soft and mixture is aromatic.
Step 4 Add bok choy, snow peas and vegetables to the wok (or pan) with 2 tablespoons water. (The mixture will steam slightly.) Cook veg for 2 more minutes, or until greens are bright green and just tender.
Step 5 Divide reserved cooked rice among 4 bowls, then top with stir-fried vegies and reserved five-spice salmon; scatter with sesame seeds and serve.
Nutrition Information (per serve) of original
NB1 the method by which we cook vegetables can affect their GI. Here are two hints.
- Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.
Diabetes Diet: Benefits of Eating Digestive Resistant Starches
- Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).
2. Also Glycemic Index of Sweet Potato
The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.
NB2 Some here may prefer cauliflower rice. Recipes can be found here.
- 140g fresh Salmon – skin on
- 2 bunches of sprouted broccoli, dry ends trimmed
- Juice and zest of 1 lemon
- Olive oil Spray
- 1/2 bunch fresh parsley, roughly chopped
- ¼ cup almond nuts
- Preheat oven to 200°C (fan forced).
- Line a baking tray with baking paper and set aside.
- Arrange the sprouted broccoli and the salmon portions on the tray, Squeeze the lemon juice over the salmon then sprinkle with lemon zest.
- Cook for eight minutes, then remove from the oven. Scatter the almonds on top and return to the oven for another five minutes.
- Remove from oven, sprinkle the parsley over the dish and serve with steamed vegetables or a salad.
BAKED SALMON WITH GARLIC BALSAMIC GLAZE
For Balsamic Glaze
- 1 cup balsamic vinegar
- 4 garlic cloves, minced
- 1/2 tsp cayenne pepper
- 1/2 tsp pepper
- 1 tbsp Dijon mustard
- 2 tbsp extra virgin olive oil
- 3 lb. 1.25kg Salmon fillet, no skin
- ginger and black pepper
- 1/3 cup chopped fresh parsley leaves
- 1/3 cup chopped fresh dill
- Preheat oven to 425 F 220 C.
- In a small saucepan, mix balsamic vinegar add garlic, spices, mustard, and olive oil. Mix until well combined.
- Line a large baking sheet with parchment paper.
- Season salmon well with ginger, and a little black pepper on both sides. Brush one side with the balsamic glaze, then lay salmon, glazed sided down, on the prepared baking sheet. Dress the top generously with the balsamic glaze (reserve a small bit of the glaze for the end.)
- Place salmon in oven (middle rack), and bake until salmon flakes nicely. Baking time will depend on the thickness of your salmon, as determined by the thickest part of the salmon fillet. For every inch/2,5 cm of thickness, roast 8 to 10 minutes. Could be a total of 15 to 18 minutes.
- Remove from oven and brush with remaining glaze. Top with fresh chopped herbs. Enjoy!
- Serve with a salad.
- Leftover Instructions: Baked salmon will keep for 3 to 5 days in the fridge (in tightly) closed container. Reheat gently in oven or use cold.
Sometimes as diabetics we desire bread crumb mix, here we present a spice mix without the bread that will be diabetic friendly.
- Paprika 4 tbsp
- Garlic powder ½ tsp
- Ground mustard 1 tsp
- French thyme 1 tsp (ground)
- Oregano 1 tsp (ground)
- Ginger powder 1 tsp
- Mix all together.
- Take pieces of skinless chicken or fish or any other meat desired and dip in slightly beaten raw egg.
- Roll in spices.
- Bake in a glass pan in a 350F/180C degrees oven for 45 minutes, less for fish. This also works well in an air fryer at 160C
GRILLED SALMON WITH SOBO NODDLES AND WASABI MAYO.
- 180 g dried soba noodles NB1
- 2 cups finely shredded wombok or savoy cabbage
- 1 carrot, finely shredded
- 2 spring onions, finely shredded
- ¼ cup mint leaves, finely shredded
- 2 tbs. olive oil
- 2 x 200 g salmon fillets
- Olive oil spray
- Any other in season vegetables
- ½ cup Low Fat Greek yoghourt
- ½ tsp wasabi paste NB2
- 2 cm piece fresh ginger, finely grated
- 1 lemon, rind finely grated
- Cook noodles in a medium pan of boiling water for 2 minutes or until tender. Drain and rinse under cold water. Combine the noodles, cabbage, carrot, spring onion and mint in a large bowl. Add the olive oil and toss gently to mix.
- Preheat a barbecue grill or char-grill pan. Spray the salmon with oil spray and season to taste with ginger and pepper. Cook the salmon 2-3 minutes each side (depending on thickness) until almost cooked through. Remove from heat.
- To make the mayo, combine the yoghurt, wasabi paste, ginger and lemon rind in a bowl. Thin with a little lemon juice if you like.
- Divide the noodle salad between serving plates. Top with a piece of salmon and drizzle over the mayo. Serve with extra pepper.
Note: Add some extra wasabi paste to the mayo if you prefer a sharper bite.
Nutrition Information (per serve)
|Energy||2171.5 kJ (519 calories)|
NB1 Soba noodles
It usually refers to thin noodles made from buckwheat flour, or buckwheat and wheat flours (Nagano soba). They contrast to thick wheat noodles, called udon. In Japan, the word can refer to any thin noodle. Soba noodles are served either chilled with a dipping sauce, or in hot broth as a noodle soup.
|Try Konjac noodles
Konjac Foods for People with Diabetes (Noodles. Pasta.)
As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.
As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.
Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.
Also Try Kelp Noodles Asian Salad
Also try zucchini noodles.
NB2 Wasabi is generally sold either as a stem, which must be very finely grated before use, as dried powder in large quantities, or as a ready-to-use paste
Steamed salmon fillet on multigrain bread with couscous poached egg salad on the side
Pick up some salmon on the way home for this quick and easy herb crusted salmon recipe.
Ingredients (serves 10)
- 140g (2 cups) fresh breadcrumbs (made from day-old multigrain bread)
- 75g fresh Baby Capers.
- 1 cup chopped fresh continental parsley
- 1/2 cup chopped fresh dill
- 2 tbs finely grated lemon rind
- 50g cottage cheese (Egg white can be used here)
- 10 (about 170g each) skinless salmon fillets, pin boned
- Lemon wedges, to serve
- Preheat oven to 200C. Place the breadcrumbs, capers, parsley, dill and lemon rind in a large bowl. Add the cottage cheese and stir until well combined.
- Line a roasting pan with baking paper. Divide the breadcrumb mixture among salmon and press down firmly. Place, flesh-side down, in the pan. Roast for 20 minutes or until fish flakes easily when tested with a fork.
- Divide the salmon among serving plates and serve with lemon wedges.
- Make it ahead: Prepare this recipe to the end of step 1 up to 4 hours ahead. Store in an airtight container. Continue from step 2, 30 minutes before serving.
- Divide the breadcrumb mixture evenly among the salmon, then use your fingers to press down to create a firm crust.
Based on Good Taste – December 2008
Good Taste – December 2008, Page 61
Recipe by Michelle Southan
BAKED SALMON WITH Garlic Cilantro Sauce
For the Garlic Cilantro Sauce
- 4 to 6 garlic cloves, chopped
- 1 whole bunch fresh cilantro, stems trimmed (only remove about 1 inch of the stems)
- 1/2 cup extra virgin olive oil
- 1 lime, juice of
For the Salmon
- ½ kg skinless salmon fillet
- ginger and pepper
- 1 large tomato, sliced into rounds
- 1/2 lime, sliced into rounds
- Preheat the oven to 425 degrees F (220C).
- In the bowl of a small food processor, add all the ingredients for the garlic cilantro sauce. Blend until everything is well combined into a sauce.
- Place the salmon fillet in a lightly oiled baking. Sprinkle lightly with ginger and pepper. Now spoon the garlic-cilantro sauce on top of the salmon fillet and spread evenly to coat the salmon. (You will have extra garlic-cilantro sauce, pour it into a small bowl to serve next to the salmon.)
- Arrange the tomato and lime slices on top of the salmon fillet.
- Bake in the 425 degrees F 220 C heated-oven for 10-12 minutes. Remove from the oven and cover lightly with foil and let sit for another 8 minutes or so to finish cooking. Enjoy!
- ½ cup dry white wine
- ½ cup water
- ¼ cup fresh dill
- ¼ cup chopped parsley
- 1 shallot, thinly sliced
- 4 x 150 g salmon fillets
- Ground pepper
- Lemon wedges
- Add wine, water, dill, parsley and shallots to a deep-frying pan and bring to a gentle simmer on medium heat.
- Add salmon, skin side down and cover.
- Cook for 5–10 minutes, or until salmon is cooked through.
- Season with pepper and a squeeze of lemon juice.
Nutritional information per serve
- Total energy 1400 kJ / 333 cal
- Protein 41 g
- Total fat 18 g
- Saturated fat 5 g
- Total carbohydrate 1 g
- Fibre 1 g
- Sodium 87 mg
SALMON WITH ROSNARY PEPPER AND GARLIC
- 4 Atlantic salmon fillets
- 2 teaspoons olive oil
- 1 clove garlic
- 1 tablespoon fresh rosemary
- freshly ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons dry white wine
- Pat fillets dry on kitchen paper
- Brush oil over the base of a frypan and cook crushed garlic, chopped rosemary and pepper for 1 minute
- Add fish and brown 1 minute on both sides
- Add lemon juice and wine, reduce heat, cover and steam for about 5 minutes or until fish flakes easily when tested with a fork. The liquid should almost evaporate
- Serve with lightly mashed steamed sweet potato and a tossed salad
Adapted from https://www.diabetesaustralia.com.au/recipes/13176
CHAR-GRILLED SALMON TACOS
- 500g boneless, skinless salmon fillets
- 1 tbs. reduced salt taco seasoning (Check for sugar content)
- 1 tbs. olive oil
- 2 fresh corn cobs, husks removed (optional)
- 1 large red capsicum, roughly chopped
- 250g packet (10) mini light tortillas (Wholemeal or multigrain if you can find them)
- 1 large ripe avocado, peeled and chopped 1 tbs. lime juice
- 2 green shallots, thinly sliced
- 2 tbs. chopped fresh coriander
- 10 small lettuce leaves (baby cos, butter or oakleaf)
- lime wedges, to serve
- Cut salmon into 2cm thick strips. Sprinkle with taco seasoning to coat lightly.
- Heat a char-grill plate or barbecue flat plate and brush lightly with olive oil. Add corn and capsicum. Cook, turning occasionally until lightly charred (approximately 3-5 minutes for capsicum and 8-10 minutes for corn). Remove. Cover and keep warm.
- Add salmon strips to char-grill or barbecue. Cook for 2-3 minutes on each side or until lightly browned and just cooked through. Remove. Cover and keep warm.
- Heat tortillas as directed on packet.
- To make guacamole, roughly mash avocado with lime juice in a small bowl. Stir in shallots and coriander.
- Cut corn kernels from cobs.
- Top warm tortillas with lettuce leaves, corn, capsicum and flaked salmon. Serve with lime wedges.
- Nutrition Information (per serve)
|Fat â€“ Total (g)||15.6|
|â€“ Saturated fat (g)||3.4|
|Carbohydrate â€“ Total (g)||20.5|
I do not know about you but I just get like fried fish for a change from steamed. While not perfect here is my healthy version.
Prepare 3 trays
- Wholemeal four
- Omega 3 Egg white
- Multigrain bread crumbs.
Coat your flathead fillets evenly with the contents of each bowl.
Set aside in the fridge for 20 minutes to allow the gg white to set.
Fry with a little olive oil close to smoking point.
Serve with a salad.
Also try my sourdough batter:-
BLACK PEPPER SALMON WITH BABY GIA LAN
300 grams’ boneless salmon fillet, cubed
coarsely cracked black pepper
⅓ cup almonds
2 tbsp. olive oil
2 cloves garlic, crushed
3cm piece fresh ginger, peeled and cut into julienne
2 tsp black pepper sauce
1 tbsp. water
300 grams’ baby gai lan (Chinese spinach)
1 small carrot, cut into julienne
1 tbsp. mirin
fresh coriander, to garnish
- Season salmon with a generous amount of cracked black pepper, and set aside for around 20 minutes.
- Meanwhile, dry-fry almonds in a hot wok over medium heat, stirring constantly, until golden-brown. Set aside.
- After salmon has been marinated for 20 minutes, heat 1 tablespoon of the olive oil in a frypan over medium heat and fry salmon until golden-brown and cooked through. Set aside.
- Heat remaining tablespoon of oil in a wok over medium heat and stir-fry garlic and ginger for around 2 minutes or until fragrant. Turn the heat down to medium-low and add the black pepper sauce. Cook, stirring, for about 1 minute, then add the water.
- Turn heat up to high and stir in the gai lan and carrot. Stir-fry until the gai lan is just wilted.
- Return salmon to the pan and stir to combine. Drizzle with mirin.
- Serve immediately with steamed basmati rice or a salad, sprinkled with almonds and fresh coriander.
MARINATED SALMON COOKED IN AN AIR FRYER
Last night’s yummy dinner. Salmon fillet marinated in garlic, ginger, fresh coriander, chili, then cooked in an air fryer (crispy skin – looks burnt in photo, but was just really dark golden and delish). With zoodles, mushrooms and cauliflower mash.
Smoked salmon salad with tahini dressing
Preparation time: 10 minutes
Cooking time: 15 minutes
Serving size: 4
560g sweet potatoes
450g hot-smoked salmon, flaked into bite-sized pieces NB 1
160g baby spinach leaves
1/3 cup chopped fresh parsley
1/3 cup torn fresh mint leaves
6 red radishes, trimmed, sliced
1 tbs tahini
1/3 cup low-fat plain yoghurt
2 tbs lemon juice
1 small clove garlic, crushed
- Place sweet potatoes into a saucepan of cold water. Bring to the boil, then simmer for 15 minutes or until tender. Drain. Set aside.
- Meanwhile, arrange salmon, spinach, parsley, mint, radish and zucchini on 4 individual serving plates, or a large platter.
- Make Tahini dressing: Combine tahini with 1 tbs boiling water in small bowl. Stir to combine. Add yoghurt, lemon juice and garlic. Drizzle over salad. Serve with new potatoes.
Note 1 Smoked salmon may contain sugar and salt which may be used in the curing process.
• Snapper steaks
• fresh ginger and garlic,
• spring onions,
• a splash of olive oil.
• Baking paper
• snow peas,
• spring onions.
1. Wrap the snapper fresh ginger and garlic, spring onions, in the paper and bake for 15 minutes on 180C in an air fryer.
2. Stir fry the snow peas, broccolini and spring onions.
PAN-FRIED SALMON AND ZUCCHINI
- 2 salmon fillets
- Sesame seeds
- 2 small zucchini, thinly sliced
- 4 spring onion, chopped
- 2 tsp Olive oil or Olive oil spray.
- In a large non-stick frypan, I use a stoneware one, over medium heat, toast the sesame seeds. Set aside.
- Place the salmon in the fry pan and cook for 5 minutes, each side. Remove the salmon from the frypan and keep it warm.
- Add the zucchini, spring onions and to the frypan. Sauté for 4 minutes or until the zucchini starts to brown add some sesame seeds. Serve with the salmon.
Serving size = 1 salmon fillet with 1 cup zucchini
- 376 Calories
- 16 g Fat
- 87 mg Cholesterol
- 375 mg Sodium
- 11 g Carbohydrate
- 3 g Fibre
- 40 g Protein
NB This is not a balanced meal.
Grilled salmon finished under the broiler with mayo and black olives, Sauteed mixed veggies in olive oil, ginger and garlic. Watermelon salad with lime juice a little ginger and feta cheese.
BBQ SALMON WITH VEGGIE PACKETS AND LEMON SAUCE : IT IS IN THE SAURCE
1 fennel bulb
4 cups broccoli florets and any other in season vegetables from the garden.
1 tablespoon olive oil
4 fresh salmon fillets with skin
1⁄2 cup Greek yoghurt
1 1⁄2 tablespoons lemon juice
1 tablespoon snipped fresh parsley
- . Cut stalks and root end off fennel bulb, reserving the wispy fronds. Halve, core, and thinly slice fennel. Snip the fronds; set aside.
- Tear off a 30 cm sheet of heavy baking paper. Place fennel slices and broccoli in the centre of paper. Drizzle with oil and sprinkle with 1⁄4 teaspoon ginger and 1⁄4 teaspoon black pepper; toss to coat. Bring up long edges of paper and fold to seal with a double fold. Fold ends to enclose vegetables, leaving space for steam to build.
- Rinse salmon; pat dry with paper towels.
- Place foil packet and salmon separately on the BBQ set at medium heat. Cover and cook until vegetables in packet are tender and salmon flakes easily when tested with a fork, turning once halfway through grilling. (Allow 12 to 15 minutes for vegetables and 2 to 3 minutes per cm thickness of fish.)
- Meanwhile, for sauce, in a small bowl stir together yoghurt, lemon juice, parsley, and 1 teaspoon of the snipped fennel fronds.
- Serve salmon with vegetables and sauce. If desired, garnish with additional snipped fennel fronds.
Fish night here tonight. With 5 day vegetarianism, it’s only about once a month now!
We went out to get some good fish from a Chinese fishmonger. We chose barramundi. And with it we made..
Bombay Fish curry with whole Barramundi.
From a recipe I’ve had for years from a book called “Australian Seafood banquet”. I also marinated the fish with lemon juice, turmeric, kasmiri chilli powder, ginger, garlic, cumin and pepper for 10 minutes before popping into the curry sauce. So yum