Maple-Glazed Salmon Salad – Low Carb, Gluten-Free and Heart Healthy!

Maple-Glazed Salmon Salad with Walnut Oil Vinaegrette – my contribution to a Gluten-Free, Heart Healthy Event!

Maple Glazed Salmon Salad Recipe

Heart health.  I will be honest and say it’s not a part of my health I give all that much thought to.  But perhaps I should.  Here I am, rapidly approaching 40 and like every family, a few distant members have had heart disease.  And uncontrolled diabetes is strongly correlated to heart disease and stroke.  So I suppose it’s fair to say that it’s on my radar, although not, perhaps, right in the center of it.  Thankfully, for me the risks are low.  I am healthy, active, with low cholesterol, and I keep my blood sugars carefully in check.  And it just so happens that I adore many heart-healthy foods.  Have I ever mentioned how much I love salmon?  No?  How about walnuts?  Spinach?  Red peppers?  Red wine?  Dark chocolate?   The list of heart healthy options is surprisingly extensive.  There’s almost no excuse for not eating some on a daily basis.

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Of course, it’s not enough just to eat right.  If you’re not moving around, you’re not doing that heart any favours.  I have seen the power of exercise with my own eyes and it’s pretty amazing.  In my case, it was as a factor for controlling my blood sugars while in the midst of gestational diabetes (have I mentioned that diabetes is a risk factor for heart disease?).  After a meal, a 30 minute walk could lower my blood sugar by 60 points or more.  If you don’t know much about blood sugar, let me assure you that this is a significant number.  Seeing that kind of proof on my glucometer spurred me to become a semi-competitive runner.

Movement and good food.  It’s really not all that much to ask of ourselves to stay healthy, is it?

Maple Glazed Salmon Salad from All Day I Dream About Food

For this particular recipe, I loaded up on some of my favourites.  Salmon topped the list, because I love it.  Keep in  mind, wild caught salmon is best.  It contains far more Omega 3s than farmed salmon, and is easier on the environment too.  I glazed the salmon with Dijon mustard and some sugar-free maple syrup, and a touch of maple extract to boost the flavour.  You could use real maple syrup if you like, but I am a diabetic so I have to be cautious there.  Then I placed the salmon on a bed of greens (may I suggest spinach in your salad mix?), with chopped red pepper and some walnuts for crunch.  All topped of with my homemade walnut oil vinaigrette.  Let me assure you, this is no side salad…this is your full, heart-healthy, satisfying entree.  Bon Appetit!

Maple Glazed Salmon Salad Recipe

Maple-Glazed Salmon Salad – Low Carb, Gluten-Free and Heart Healthy!

Yield: 4 servings

Maple-Glazed Salmon Salad – Low Carb, Gluten-Free and Heart Healthy!

A heart healthy salad, full of Omega 3s and satisfying enough to be the full dinner.

Ingredients

    Walnut Oil Vinaigrette:
  • ¼ cup walnut oil
  • ¼ cup apple cider vinegar
  • 1 tbsp balsamic vinegar
  • 1 tbsp Dijon mustard
  • 1 garlic clove, minced
  • ½ tsp dried oregano
  • ½ tsp salt
  • ¼ tsp pepper
  • Salad:
  • 1 tbsp olive oil
  • 2 tbsp sugar-free maple syrup (I used Nature's Hollow) OR 2 tbsp real maple syrup
  • 1 tbsp Dijon mustard
  • ½ tsp maple extract (omit if using maple syrup)
  • 1 lb salmon filet
  • Salt and pepper
  • 6 cups salad greens, spinach or a combination
  • 2 red peppers, chopped
  • 1 cup walnuts, lightly toasted

Instructions

  1. For Walnut Oil Vinaigrette, whisk all ingredients together and set aside.
  2. For the salad, preheat oven to 425F and brush a large glass or ceramic baking dish with olive oil.
  3. In a small bowl, whisk together Dijon mustard, maple syrup and maple extract.
  4. Cut filet into 4 even portions and arrange in baking dish. Sprinkle with salt and pepper and brush with glaze.
  5. Bake 9 to 11 minutes, until fish is cooked through and flakes easily with a fork. Remove and let cool 10 minutes.
  6. Divide salad greens between 4 large plates.
  7. Sprinkle each with chopped red peppers and walnuts.
  8. Top each with a salmon portion.
  9. Pass dressing at table.

Notes

Serves 4. Each serving has 11 g total carbs and 5 g of fiber. Total NET CARBS = 6g (If using sugar-free maple syrup).

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Comments

  1. Carolyn, this salad sounds so very good and looks so beautiful! The salad dressing sounds sublime. I’ll be making this soon. I love salmon too!

  2. Being from Scotland and enjoying some of the worlds best salmon there, I love it but what’s even cooler is that my kids will eat huge portions of it too!!

  3. I love maple glazed salmon and it never dawned on me to try it with my sugar free maple syrup! duh. So the maple extract is needed if you use the nature’s hollow but not if you use real maple syrup, is that right? I am unsure what you mean by “omit if using maple syrup”…. thanks!

  4. This looks like the first “Lenten Friday” dinner!!…Question…Could I possibly request a recipe for homemade sugar-free syrup?…In France I simply cannot find a sugar-free version!…I can find maple sugar and I think I have spotted maple extract…Could a pomegranite syrup or balsamic “crema” reduction riff work instead?….Love your taste and color combinations here..and the photography is superlative!

  5. I love everything about this heart healthy salmon salad Carolyn – it’s gorgeous and so good for you.

  6. What a beautiful dish, Carolyn!

  7. Love this Carolyn, this is my kind of dinner!

  8. I think this will be on my menu for Friday. For me lent=yummy fish Fridays.

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