This summery fish recipe is good for blood sugar

October 9, 2015

Chunks of pink salmon contrast beautifully with dark, leafy greens in this satisfying but light main-course salad. Perfect for a warm summer evening, this meal also helps with your blood sugar.

This summery fish recipe is good for blood sugar


  • 30 ml plus 10 ml (2 tbsp plus 2 tsp) extra-virgin olive oil
  • 15 ml plus 50 ml (1 tbsp plus 1/4 c) lemon juice2
  • ml (1/2 tsp) Dijon mustard
  • 1 garlic clove, minced
  • 1 ml (1/4 tsp) salt, divided
  • Freshly ground pepper to taste
  • 600 g (8 c/5 oz) mesclun salad mix, rinsed and dried
  • 4 slices rye or pumpernickel bread 450 g (1 lb) salmon fillet, skin removed, cut into 3 cm (1 1/4 in) chunks
  • 75 g (1/2 c) finely chopped red onion
  • 20 ml (4 tsp) drained capers, rinsed
  • 30 ml (2 tbsp) black olive spread or tapenade, or finely chopped pitted kalamata olives


Preparation time: 25 minutes. Cooking time: 5 minutes. Serves 4.

  1. Combine 30 millilitres (two tablespoons) of the oil, 15 millilitres (one tablespoon) lemon juice, mustard, garlic, half the salt and pepper in a small bowl or jar with a tight-fitting lid. Whisk or shake to blend. Place the salad mix in a large bowl. Drizzle with the lemon dressing and toss to coat well. Divide the salad among four plates. Toast the bread slices.
  2. Season the salmon with the remaining salt and pepper. Heat the remaining  oil in a large nonstick skillet over medium-high heat. Add the salmon and cook, turning several times, until browned, three to four minutes.
  3. Add the remaining lemon juice, the onion and capers. Cook, shaking the skillet, until salmon is opaque in the centre, 30 to 60 seconds. Spoon the salmon, onion, capers and pan juices over the salads.
  4. Cut each slice of toast in half and spread with the olive paste (or chopped olives). Garnish each salad with two olive toasts.

Try something different

For warm tuna salad with olive toasts intsead, simply substitute fresh tuna for the salmon in step 2.

Important nutritional information

One serving is 150 grams (two cups) of salad, 85 grams (three ounces) salmon, and one slice of bread. Per serving:

  • 347 calories
  • 22 g protein
  • 9 g carbohydrates
  • 2 g fibre
  • 25 g total fat
  • 5 g saturated fat
  • 62 mg cholesterol
  • 399 mg sodium

Leafy greens and fresh fish make this light, summertime meal a healthy choice. And, if you're more of a tuna person, you can easily swap out the salmon for a different flavour profile.

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