Recipe: Baked Glazed Salmon and Herbed Spaghetti Squash

This is a paleo-friendly modification of a meal in my Conquer Diabetes and Prediabetes book. It makes two servings.

Ingredients:

16 oz (450 g) salmon filets

4.5 garlic cloves

7 tsp (34.5 ml) extra virgin olive oil

1.5 fl oz (45 ml) white wine

4.5 tsp (22 ml) mustard

4 tbsp (60 ml) vinegar, either cider or white wine (balsamic vinegar would add 6 g of carbohydrate to each serving)

2 tsp (10 ml) honey

1.5 tbsp (15 ml) fresh chopped oregano (or 1 tsp (5 ml) of dried organo)

2 cups cooked spaghetti squash

2 tbsp fresh parsley, chopped

0.5 tsp (2.5 ml) salt

1/4 tsp (1.2 ml) black pepper, or to taste

Instructions:

Start on the herbed squash first since it may take 30 to 70 minutes to cook. Click  for instructions on cooking spaghetti squash unless you have some leftover in the fridge. To two cups of the cooked squash, add 4 tsp (20 ml) of the olive oil, all the fresh chopped parsley, a half clove of minced garlic, 1/3 tsp (1.6 ml) of the salt, and 1/8 tsp (0.6 ml) of black pepper, then mix thoroughly. The herbed squash is done. It could be difficult to time perfectly with the fish even if you have two ovens. But it’s tasty whether warm, room temperature, or cold. If you want it warm but it’s cooled down before the fish is ready, just microwave it briefly.

Onward to the fish. Preheat the oven to 400º F (200º C). Line a baking sheet or pan (8″ or 20 cm) with aluminum foil. Lightly salt and pepper the fish in the lined pan, with the skin side down.

Now the glaze. Sauté four cloves of minced garlic with 1 tbsp (15 ml) of olive oil in a small saucepan over medium heat for about three minutes, until it’s soft. Then add and mix the white wine, mustard, vinegar, honey, and 1/8 tsp (0.625 ml) of salt. Simmer uncovered over low or medium heat until slightly thickened, about there minutes. Remove glaze from heat and spoon about half of it into a separate container for later use.

Drizzle and brush the salmon in the pan with the glaze left in the saucepan. Sprinkle the oregano on tip.

Bake the fish in the oven for about 10–13 minutes, or until it flakes easily with a fork. Cooking time depends on your oven and thickness of the fish. Overcooking the fish will toughen it and dry it out. When done, use a turner to transfer the fish to plates, leaving the skin on the foil if able. Drizzle the glaze from the separate container over the filets with a spoon, or brush it on. Don’t use the unwashed brush you used earlier on the raw fish.

Servings: 2

Nutritional Analysis:

50% fat

13% carbohydrate

37% protein

600 calories

21 g carbohydrate

3 g fiber

18 g digestible carbohydrate

1,150 mg sodium

1,277 mg potassium

Prominent features: Rich in protein, B6, B12, niacin, pantothenic acid, phosphorus, and selenium

Comments are closed.