Baked Salmon with Asparagus

Healthy • Low-Carb • Diabetic-Friendly • One-Pan Meal

This Baked Salmon with Asparagus is a simple yet elegant oven-roasted dish made with wholesome ingredients. It is naturally low in carbohydrates, high in protein, and rich in omega-3 fatty acids, making it ideal for diabetics, heart health, and weight management. The lemon and garlic add freshness without increasing blood sugar.

🧾 Ingredients

Main Ingredients

• 4 salmon fillets (skin-on or skinless, 5–6 oz / 140–170 g each)

• 1 bunch fresh asparagus (about 1 lb / 450 g), trimmed

• 2 tablespoons extra-virgin olive oil

• 2 garlic cloves, finely minced

• 1 lemon, thinly sliced

• Salt, to taste

• Freshly ground black pepper, to taste

Optional Flavor Enhancers

• ½ teaspoon paprika (smoked or sweet)

• ½ teaspoon dried thyme or oregano

• ¼ teaspoon chili flakes (optional)

• 1 teaspoon lemon zest

• 1 tablespoon unsalted butter (optional, for extra richness)

Garnish

• Fresh parsley, finely chopped

• Extra lemon wedges for serving

👩‍🍳 Step-by-Step Instructions

1️⃣ Preheat the Oven

• Preheat oven to 400°F (200°C).

• Line a large baking tray with aluminum foil or parchment paper for easy cleanup.

• Lightly grease the foil with a few drops of olive oil.

2️⃣ Prepare the Asparagus

• Rinse asparagus thoroughly and snap off the woody ends.

• Arrange asparagus in a single layer on one side of the tray.

• Drizzle with 1 tablespoon olive oil.

• Season lightly with salt and black pepper.

• Toss gently to coat evenly.

💡 Asparagus cooks quickly and pairs perfectly with salmon.

3️⃣ Prepare the Salmon

• Pat salmon fillets dry using paper towels.

• Place them skin-side down on the other side of the tray.

• Drizzle remaining 1 tablespoon olive oil over the fillets.

• Sprinkle minced garlic evenly on top.

• Season with salt and pepper.

• Add optional paprika or herbs if using.

• Lay lemon slices on top of each fillet.

💡 Dry salmon ensures even cooking and better texture.

4️⃣ Bake

• Place tray in the center rack of the oven.

• Bake uncovered for 15–20 minutes, depending on fillet thickness.

• Salmon is cooked when:

  • It flakes easily with a fork

  • Internal temperature reaches 145°F (63°C)

🔥 Optional: Broil for the last 2 minutes for a lightly golden surface.

5️⃣ Rest, Garnish & Serve

• Remove tray from oven and let rest for 2–3 minutes.

• Sprinkle chopped parsley and lemon zest over the salmon.

• Serve immediately with lemon wedges.

🥗 Nutrition Information (Approx. Per Serving)

• Calories: ~350 kcal

• Protein: ~40 g

• Carbohydrates: ~3 g

• Fat: ~22 g

• Fiber: ~1 g

• Sugar: 0 g

✔️ Low Glycemic
✔️ Diabetic-Friendly
✔️ Heart-Healthy
✔️ High Omega-3

🔄 Cooking Variations

🔥 Air Fryer Method

• Salmon: 380°F (190°C) for 10–12 minutes

• Asparagus: 380°F (190°C) for 6–8 minutes

🍋 Garlic Butter Lemon

• Mix melted butter, garlic, and lemon juice

• Brush lightly over salmon before baking

🌿 Mediterranean Style

• Add cherry tomatoes, olives, and oregano

• Finish with feta cheese (small amount)

🍽 Serving Suggestions (Low-Carb)

• Cauliflower rice

• Steamed broccoli

• Mixed green salad with olive oil

• Zucchini noodles

💡 Helpful Tips

• Avoid overcooking salmon to keep it moist

• Choose wild-caught salmon if possible

• Use fresh lemon instead of bottled juice

• Do not overcrowd the tray