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Eating well

October 31, 2017

Mark McEwan’s mustard sun-glazed salmon (Video)

Canadian celebrity chef Mark McEwan shares his healthy, diabetes-friendly recipe for mustard sun-glazed salmon with warm farro salad.

This salmon-and-salad combination has all the flavour and nutrition you could ask for in a healthy main course – and it’s suitable for people living with diabetes, too.

Farro – also called emmer – is a tasty, ancient member of the wheat family, related to (but not the same as) spelt. If you can’t find farro, use pearled barley, spelt or another grain, and adjust your cooking time accordingly.

Ingredients:

  • 4 5-oz. (140 g) fillets good-quality wild B.C. salmon (coho or sockeye)
  • Kosher salt to taste

Mustard glaze

  • 2 tbsp. (30 mL) Dijon mustard
  • 1 tbsp. (15 mL) agave nectar
  • 1 tsp. (5 mL) organic honey
  • Pinch of black pepper

Warm farro salad

  • 4 cups (1 L) water
  • 1 cup (250 mL) uncooked farro
  • 1 tsp. (5 ml) kosher salt
  • ¼ cup (60 mL) Spanish onion, diced fine
  • 2 cloves garlic, minced
  • 1 tbsp. (15 mL) olive oil
  • 1½ cup (375 mL) green zucchini, diced large (¾”/2 cm)
  • 1 cup (250 mL) diced fresh tomato, diced medium (½”/1.25 cm)
  • 2 tbsp. (30 mL) chopped fresh basil
  • 2 tbsp. (30mL) chopped fresh flat-leaf parsley
  • ¼  cup (60mL) low-sodium vegetable broth
  • 2 tbsp. (30 mL) balsamic vinegar

Directions:

Salmon: Whisk glaze ingredients together in a small bowl. Season fillets lightly with kosher salt and brush ¼ of the glaze onto each fillet. Bake at 350°F (180°C) degrees for approximately 10 minutes, skin-side down, until tender.

Farro: Bring the water and salt to a boil, stir in the farro and simmer, stirring occasionally,  until tender, approximately 20 to 30 minutes. Drain the farro, cover and set aside.

In a large sauté pan, sweat onion in olive oil on low heat for approximately 3 to 5 minutes. Add garlic, tomato and zucchini and sauté approximately 3 to 5 minutes more, being sure not to overcook the zucchini. Add remaining ingredients and cook for 2 minutes. Fold ingredients into warm farro. If farro seems a touch dry, add vegetable broth and a little olive oil as needed.

Divide farro salad onto 4 plates and top with roasted salmon.

Serves 4

Nutrition per serving

Calories 490
Fat 21g
Saturated fat 4.5g
Cholesterol 100mg
Sodium 670mg
Carbohydrate 40g
Fibre 6g
Sugars 10g
Protein 39g

Watch the video:

Are you at risk of getting diabetes?

Take the CANRISK test to estimate your chance of developing type 2 diabetes or pre-diabetes (a condition where blood sugar levels are higher than normal but not yet at the level of diabetes). Knowing your risk level can help guide your diet choices and inform your conversations with your doctor.

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