Eating healthy doesn’t have to be complicated or time-consuming. This salmon with broccoli and cheese dish is a perfect low-glycemic meal packed with nutrients and flavor. It’s ideal for those who want to maintain stable blood sugar levels while enjoying a delicious dinner in under 30 minutes.
Benefits and Ingredient Combination
This dish is a nutritional powerhouse:
- Salmon: Rich in omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and D. These nutrients support heart health, brain function, and muscle repair.
- Broccoli: A low-glycemic vegetable loaded with fiber, vitamins C and K, and antioxidants that help reduce inflammation and support digestion.
- Cheese: Adds creaminess and a dose of calcium, while its fat and protein content help slow the absorption of glucose, making it a great addition to a low-glycemic diet.
The combination of protein, healthy fats, and fiber ensures this meal keeps you full and energized without spiking your blood sugar.
Ingredients
For 2 servings:
- 2 salmon fillets (about 150-200 g each)
- 2 cups of broccoli florets (fresh or frozen)
- 100 g of shredded cheese (choose low-carb varieties like mozzarella, cheddar, or gouda)
- 1 tablespoon olive oil or butter
- 1 clove of garlic, minced (optional)
- Salt and pepper to taste
Instructions
- Prepare the Salmon
- Season the salmon fillets with salt and pepper on both sides.
- Heat the olive oil or butter in a non-stick pan over medium heat.
- Sear the salmon for 3-4 minutes on each side until golden brown and cooked through. Remove and set aside.
- Cook the Broccoli
- In the same pan, add the broccoli florets. You can add a splash of water and cover the pan for 3-4 minutes to steam the broccoli until tender. If using garlic, sauté it briefly with the broccoli for added flavor.
- Combine and Add Cheese
- Return the salmon to the pan, nestling it between the broccoli florets.
- Sprinkle the shredded cheese evenly over the salmon and broccoli.
- Cover the pan and let it cook on low heat for 2-3 minutes until the cheese melts and becomes gooey.
- Serve
- Transfer to plates and serve immediately. Optionally, garnish with a squeeze of lemon juice or fresh herbs like parsley for extra freshness.
This salmon with broccoli and cheese dish is proof that healthy eating can be both quick and indulgent. The omega-3s from the salmon, fiber from the broccoli, and creamy cheese come together for a perfectly balanced meal that’s easy to prepare on a busy weeknight.
Try this recipe today and let it become your go-to low-glycemic dinner staple!