Herb-Crusted Grilled Salmon with Lemon Pepper
Perfectly grilled salmon with aromatic herbs delivers omega-3s and protein without spiking blood sugar—ideal for balanced glucose management.
This herb-crusted grilled salmon showcases how simple, whole-food ingredients create a powerhouse meal for blood sugar stability. Salmon is an exceptional choice for glycemic control, providing high-quality protein and omega-3 fatty acids that slow digestion and promote steady glucose levels throughout your day.
The beauty of this recipe lies in its simplicity and metabolic benefits. Wild-caught salmon contains virtually zero carbohydrates, making it impossible to spike blood sugar while delivering essential nutrients that support insulin sensitivity. Each 4-ounce serving provides approximately 25 grams of high-quality protein. The healthy fats in salmon also trigger the release of hormones that signal fullness, helping prevent overeating and subsequent glucose fluctuations.
For optimal blood sugar management, pair this salmon with non-starchy vegetables like roasted asparagus, sautéed spinach, or a crisp garden salad. The fiber from vegetables further slows glucose absorption. Consider eating your vegetables first, followed by this protein-rich salmon—this strategic eating order has been shown to reduce post-meal blood sugar spikes by up to 40%. This recipe works beautifully for lunch or dinner and reheats well for meal prep throughout the week.
Bloedsuikerimpact
Minimal to no blood sugar impact. This protein-rich meal contains virtually no carbohydrates and will provide stable, sustained energy for 4-5 hours without causing any glucose spike.
Bloedsuikertips
- ✓ Pair with non-starchy vegetables like broccoli, asparagus, or leafy greens to create a complete, blood-sugar-friendly meal
- ✓ Add healthy fats like olive oil or avocado to further slow digestion and enhance satiety
- ✓ If serving with carbohydrates like rice or potatoes, eat the salmon and vegetables first to blunt the glycemic response
🥗 Ingrediënten
- 8 oz salmon fillets, skin-on
- 0.5 tsp sea salt
- 0.5 tsp freshly ground black pepper
- 1 tbsp olive oil cooking spray
- 8 oz salmon fillets, skin-on
- 0.5 tsp sea salt
- 0.5 tsp freshly ground black pepper
- 1 tbsp olive oil cooking spray
👨🍳 Instructies
- 1
Preheat your outdoor grill to medium heat (approximately 375°F) or place a cast-iron grill pan over medium heat on your stovetop. Allow the cooking surface to heat for 3-4 minutes until evenly hot.
- 2
In a small bowl, combine the chopped dill, parsley, lemon zest, half the salt, and half the black pepper. Mix well to create the herb crust mixture.
- 3
Pat the salmon fillets completely dry with paper towels to ensure proper searing and prevent sticking. Brush the top side of each fillet with half the olive oil and drizzle with lemon juice.
- 4
Press the herb mixture generously onto the oiled side of the salmon fillets, creating an even crust that covers the entire surface. The oil will help the herbs adhere during cooking.
- 5
Brush the preheated cooking surface with the remaining olive oil. Place the salmon fillets herb-crusted side up onto the grill or pan, skin-side down. Cook undisturbed for 4-5 minutes to develop a crispy skin.
- 6
Season the herb-crusted top with the remaining salt and pepper. Using a fish spatula, carefully flip the salmon, taking care to keep the herb crust intact.
- 7
Cook the herb-crusted side for 3-4 minutes until the herbs are fragrant and slightly golden, and the salmon reaches an internal temperature of 145°F. The fish should flake easily with a fork but remain moist in the center.
- 8
Remove the salmon from heat and let rest for 2 minutes before serving. The fish will continue cooking slightly during this resting period, ensuring perfectly moist, tender results with a flavorful herb crust.
📊 Voeding per portie
| Per portie | Hele gerecht | |
|---|---|---|
| Calorieën | 631 | 1261 |
| Koolhydraten | 32g | 64g |
| Suikers | 0g | 1g |
| Natuurlijke suikers | 0g | 1g |
| Eiwitten | 15g | 31g |
| Vet | 52g | 104g |
| Verzadigd vet | 18g | 37g |
| Onverzadigd vet | 34g | 68g |
| Vezels | 13g | 27g |
| Oplosbare vezels | 4g | 8g |
| Onoplosbare vezels | 9g | 19g |
| Natrium | 19419mg | 38837mg |
Voorspelde glucoserespons
Wat als je...
Geschat model — individuele reacties variëren. Geen medisch advies.
🔄 Lager GI alternatieven
These healthy fats have zero glycemic impact and help slow the absorption of any carbohydrates consumed in the meal, leading to better blood sugar control and increased satiety
These spices contain compounds that may improve insulin sensitivity and glucose metabolism, with cinnamon particularly shown to help lower post-meal blood sugar spikes
Acidic ingredients like vinegar and lemon juice can lower the glycemic response of meals by slowing gastric emptying and improving insulin sensitivity, resulting in more stable blood sugar levels
🔬 De wetenschap achter dit recept
This Herb-Crusted Grilled Salmon is a blood sugar champion, earning a perfect glycemic load of 0.0 because it contains virtually no carbohydrates. Salmon is pure protein and healthy fats, which means it won't trigger any glucose spike whatsoever. The high-quality protein in salmon (about 25 grams per serving) actually helps stabilize blood sugar by slowing digestion and promoting satiety. Meanwhile, the omega-3 fatty acids—EPA and DHA—have been shown to improve insulin sensitivity over time, making your cells more responsive to insulin's signals. This is a foundational food for anyone managing their glucose levels.
What makes this recipe particularly smart is how it demonstrates the power of building meals around protein-rich, low-carb foods. When you start your meal with salmon, you're priming your digestive system to process any carbohydrates you eat afterward more slowly. This is called the "protein first" strategy, and research shows it can reduce post-meal glucose spikes by up to 40%. The healthy fats in salmon further slow gastric emptying, creating an even more gradual release of any glucose into your bloodstream.
To maximize the blood sugar benefits of this dish, pair it with non-starchy vegetables like roasted broccoli or a leafy green salad. If you're adding a carbohydrate side like quinoa or sweet potato, keep the portion modest (about half a cup) and eat it last, after you've finished most of your salmon and vegetables. This eating order leverages the protein and fat you've already consumed to buffer the glucose response. A 10-15 minute walk after your meal can further help your muscles absorb glucose without requiring extra insulin, making this an ideal dinner before an evening stroll.