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Digital Subscriptions > Healthy Food Guide > Diabetes Diet Plan: The Essential Guide to Managing Your Diabetes the Healthier Way > FISH

FISH

Sustainably sourced fish and seafood form the basis for easy meals you’ll want to cook time and again

OVEN-ROASTED HERBY SALMON

PREP10 MINcook35 MINSERVES4✔ GLUTEN FREE ✔ DAIRY FREE

400g potatoes, scrubbed and cut into 2.5cm cubes

2 large courgettes, cut into 4cm-long batons

2 red onions, cut into wedges

6 garlic cloves

Olive oil spray

2tsp dried oregano

250g cherry tomatoes

60g pitted kalamata olives

4 x 120g wild salmon fillets

250g broccoli

150g mangetout

Fresh oregano leaves and zest 1 lemon, to garnish (optional)

Oven-roasted herby salmon

1 Heat the oven to 200°C/fan 180°C/ gas 6. Put the potatoes in a microwaveproof bowl with 2tbsp water, cover and microwave on high for 5 min. Drain well. (Alternatively, steam until just tender.)

2 Arrange the potatoes, courgettes, onion and garlic over the base of a large roasting tin in a single layer. Spray with the oil and sprinkle with the dried oregano, then roast for 15 min.

3 Remove the roasting tin from the oven and add the tomatoes and olives. Put the salmon on top of the vegetables and season with black pepper. Return the tin to the oven and roast for 12 min more or until the salmon is cooked to your liking and the vegetables are tender.

4 Meanwhile, steam the broccoli and mangetout. Garnish the salmon with fresh oregano leaves and lemon zest, if using, then serve with the steamed broccoli and mangetout.

NOW TRY THESE

MAKE IT MEATY

Use chicken breasts instead of salmon, stuffed with lightest soft cheese mixed with chopped fresh basil and crushed garlic. Increase the cooking time to 30 min in step 3.

LIGHTEN THE CARB-LOAD

Replace the potatoes with wedges of fennel. Omit step 1 and add the raw fennel to the roasting tin with the other veg.

SALMON FISHCAKES

PREP15 MIN + COOLING + CHILLINGCOOK40 MINSERVES4

500g potatoes, scrubbed and chopped

2 x 170g cans skinless and boneless pink salmon

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About Healthy Food Guide

Eat right with Healthy Food Guide's diabetes healthy eating plan, with over 100 recipes and tips. Supported by Diabetes UK, our guide makes healthy eating easy with advice from the experts. We bust the top diabetes myths and share weight-loss tips that work. And, of course, our tried and tested recipes are all nutritionally analysed by our registered dietitian.
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