Wild About Salmon

Now is the perfect time to reel in the bounty of salmon.

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Simply stated, salmon does a body good! Certainly, diet is an integral part of managing diabetes, but you don’t have to sacrifice taste to safeguard health. A great source of lean protein, salmon is also rich in omega-3 fatty acids that health experts believe help combat diabetes and other chronic diseases. As for taste, salmon reigns king. But don’t take our word for it. Add some sizzle to your menu with these fresh ideas.

Caribbean Jerk Alaska Salmon

  • 12 wooden skewers
  • 11⁄2 tablespoons Caribbean jerk seasoning
  • 2 cloves garlic, minced
  • 1⁄2 cup brown sugar, divided
  • 1⁄4 cup fresh orange juice
  • 1⁄4 cup low-sodium soy sauce
  • Extra virgin olive oil, as needed
  • 11⁄2-2 pounds skinless Alaska salmon fillets
  • 1 whole (2-3 pounds) fresh pineapple
  • 3 tablespoons kosher or sea salt (optional)
  • 1 teaspoon chili powder
  • 1⁄2 teaspoon allspice
  1. Prior to grilling, soak wooden skewers in water at least 30 minutes.
  2. Mix jerk seasoning, garlic, 1⁄4 cup brown sugar, orange juice, soy sauce and 1⁄4 cup olive oil. Lay salmon on cutting board so grain of flesh is horizontal; cut salmon lengthwise into 2″-wide strips.
  3. Place strips in large resealable plastic bag. Pour jerk marinade over salmon; seal bag and turn several times to coat. Marinate, refrigerated, 15-30 minutes.
  4. Preheat grill or broiler/oven to medium-high heat. Slice off top, bottom and skin of pineapple. Cut into 1″ slices, then cut each slice into 8-10 pieces. In large bowl, mix salt, 1⁄4 cup brown sugar, chili powder and allspice. Add pineapple; stir to coat.
  5. Thread salmon and pineapple chunks onto skewers. Place skewers onto grill or broiling pan brushed with extra virgin olive oil and cook, 5″-6″ from heat, 3-4 minutes per side. Turn once during cooking.
  6. Cook just until salmon is opaque throughout.

292 calories
26 g carb
24 g protein
84 mg cholesterol
10.5 g total fat
2 g saturated fat
1.7 g omega-3


Alaska Smoked Salmon Pasta Salad

  • 8 ounces bow tie or penne pasta, cooked, drained, and cooled
  • 8 ounces Alaska smoked salmon, sliced or chunked
  • 12 ounces blanched green or yellow beans, asparagus or zucchini, cooled slightly and cut into 2″ pieces
  • 1⁄2 cup julienne red bell pepper
  • 3 tablespoons sliced green onions
  • 1⁄3 cup olive oil
  • 1⁄4 cup fresh lemon juice
  • 1⁄4 cup fresh chopped dill
  • 1 teaspoon sea salt or salt-free seasoning (optional)
  • 1⁄2 teaspoon black pepper
  • 1⁄4 teaspoon crushed red pepper flakes or dried sage leaves
  1. In large bowl, combine pasta, salmon and vegetables.
  2. In separate small bowl, whisk olive oil, lemon juice, dill and seasonings.
  3. Pour over salad and toss; refrigerate until serving.
  4. Variation: Add 2-3 ounces crumbled blue cheese or 1⁄4 cup shredded Parmesan cheese just before serving.

376 calories
41 g carb
16 g protein
10 mg cholesterol
17 g total fat
2.5 g saturated fat
3 g omega-3


Spicy Alaska Salmon with Pepper-Jack Rice

  • 4 Alaska salmon steaks or fillets (4-6 oz. each), fresh, thawed or frozen
  • 4 sheets aluminum foil
  • 8 ounces pepper-jack cheese, shredded
  • 3⁄4 cup reduced-fat sour cream
  • 1⁄2 cup water
  • 11⁄2 cups instant rice, uncooked
  • 1 can (4 ounces) diced green chilies, drained
  • 1⁄2 lime
  • 1⁄2 teaspoon salt (optional)
  • 1⁄2 teaspoon ground cumin
  • 1⁄4 teaspoon chili powder
  • 1⁄8 teaspoon red pepper flakes, optional
  1. Preheat oven to 450 F.
  2. Combine cheese, sour cream, and water.
  3. Stir in instant rice and green chilies.
  4. Arrange one-fourth of rice mixture on the nonstick (dull) side of each sheet of foil.
  5. Rinse any ice glaze from frozen Alaska salmon under cold water; pat dry with paper towel.
  6. Place salmon portion over each rice mound and press slightly to level rice.
  7. Squeeze lime over salmon.
  8. Combine salt, cumin, chili powder, and red pepper flakes. Sprinkle over salmon.
  9. Bring up foil sides. Double-fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.
  10. Bake packets on cookie sheet, 25-30 minutes for frozen salmon (or 20-25 minutes for fresh/thawed fish).
  11. Cook just until fish is opaque throughout.

599 calories
33 g carb
47 g protein
182 mg cholesterol
4 g fiber
31 g total fat
15 g saturated fat
1 g omega-3


Whole Alaska Salmon on the Grill

    • 1 whole Alaska salmon or salmon roast, fresh, thawed, or frozen
    • 4 sheets heavy-duty aluminum foil, sized 6″ larger than length of salmon
    • 1 large onion, sliced, or 2 leeks, separated into leaves
    • 1 lemon or lime, halved
    • 1 tablespoon favorite seasoning (Italian, Cajun, lemon pepper)
    • 11⁄2 cups coarsely chopped fresh herbs of choice (basil, cilantro, oregano, dill, savory, rosemary, etc.)
    • Rinse any ice glaze from frozen Alaska salmon under cold water, pat dry with paper towels. Lay out 2 sheets of aluminum foil, double thickness, on a large tray. Spray top layer with nonstick cooking spray.
    • Lay half of onions or leeks lengthwise across center of foil.
    • Place salmon over onions; squeeze lemon or lime on both sides of fish.
    • Sprinkle dry seasoning onto salmon.
    • Place fresh herbs over, under and (if fish is not frozen) into the belly cavity.
    • Lay out remaining 2 sheets of foil, double thickness. Spray top layer, then place coated side face down onto herbs and salmon. Roll up, crimp and seal all sides to form packet.
    • Cook fresh or thawed salmon over medium-hot grill (450 F), 5″-6″ from heat, 50-60 minutes, turning packet over every 15 minutes. Cook just until fish is opaque throughout.

442 calories
4 g carb
72 g protein
261 mg cholesterol
1 g fiber
14 g total fat
3 g saturated fat
2.3 g omega-3


Alaska Salmon and White Bean Salad

      • 1 can (7.5 ounces) Alaska salmon, preferably sockeye
      • 3⁄4 cup cucumber (1 whole medium), peeled and chopped
      • 3⁄4 cup zucchini (1 whole medium), chopped
      • 1⁄2 cup fresh parsley, chopped
      • 1⁄2 cup red onion, thinly sliced
      • 1⁄2 cup sweet red pepper, chopped
      • 1 tablespoon fresh lemon juice
      • 1 tablespoon balsamic vinegar
      • 2 teaspoons extra-virgin olive oil
      • 2 teaspoons lemon-pepper seasoning (salt-free)
      • 1⁄2 teaspoon ground coriander
      • 1⁄4 teaspoon dill weed
      • 1⁄4 teaspoon black pepper
      • 1 can (15 ounces) cannellini beans, drained
      • Romaine lettuce leaves
      • Kalamata olives, sliced, for garnish, optional
      1. Combine all ingredients except lettuce and olives in medium mixing bowl.
      2. Toss gently to coat evenly.
      3. Divide mixture evenly among 4 plates, atop a romaine lettuce leaf.
      4. Garnish with sliced Kalamata olives, if desired.

233 calories
23 g carb
17 g protein
34 mg cholesterol
7 g fiber
8.5 g total fat
2 g saturated fat


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  1. I much prefer a place where I could take all muscle building information from one source. Don’t get me wrong, this article is great. I’m going to link this on my site and refer it to others.

  2. When choosing salmon for taste and health make sure it’s wild-caught. There are many environmental problems associated wtih salmon farms. Check the Monterey Bay Aquarium’s Seafood Watch recommendations seafoodwatch.org to learn more. Need an alternative? Farmed Arctic char is a great choice similar to wild salmon but without the problems of farmed salmon.


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