This delicious and nutritious salmon rissoles recipe is an excellent choice for those managing diabetes or looking to maintain healthy blood sugar levels. With protein-rich salmon, low-GI brown rice, and wholegrain bread, it provides a hearty, balanced meal that helps regulate blood glucose. The fibre from the wholegrain bread and brown rice slows down digestion, promoting more stable blood sugar levels, while the healthy fats from extra-virgin olive oil support heart health—a key consideration for people with diabetes.
Paired with a vibrant mix of steamed carrots, broccolini, and snow peas, this meal offers a variety of vitamins, minerals, and antioxidants, all important for overall well-being and diabetes management. The combination of healthy carbohydrates, lean protein, and non-starchy vegetables ensures this dish is not only diabetes-friendly but also satisfying and nourishing. Whether you're seeking a quick lunch or a nutritious dinner, these easy-to-make salmon rissoles are perfect for a wholesome meal that supports your dietary goals.
With just 10 minutes of preparation time and a short resting period, this recipe is a fuss-free way to enjoy a tasty, diabetes-conscious meal that the whole family will love.
Serves 4
Preparation time: 10 minutes (plus 20-minute resting time)
Cooking time: 10 minutes
Ingredients:
- 415g can pink salmon, drained, skin and bones removed
- 1 small brown onion finely chopped
- 1 cup cooked low GI brown rice or 250gm ready-cooked microwaveable brown basmati rice
- 1 egg, lightly beaten
- 2 slices of wholegrain bread, made into breadcrumbs
- 1 tablespoon chopped parsley
- Zest and juice from half a lemon
- 1 tablespoon extra-virgin olive for frying
- 2 medium carrots, sliced lengthways into four
- Bunch of broccolini
- 200g snow peas, trimmed
Method:
- Cook rice according to packet directions, allow to cool and combine with salmon, shallots, breadcrumbs and parsley in a large bowl.
- Add lemon zest and juice into salmon mixture. Use remaining half of lemon for serving.
- Rest mixture in refrigerator for 20 minutes before dividing mixture into eight portions.
- Shape into patties using slightly moistened hands.
- Heat 1 tablespoon oil in non-stick frypan and cook until golden, approximately 5 minutes either side.
- While salmon rissoles are cooking, steam vegetables until cooked
- Serve with lemon slices and steamed vegetables.
Nutritional analysis per serve:
Energy 1490kJ; Fat 13g, Saturated fat 3g; Protein 27g, Carbohydrate 30g; Fibre 8g; Sodium 200mg
What are the benefits of the ingredients:
Salmon:
- Rich in omega-3 fatty acids: Salmon is an excellent source of omega-3s, which are known to reduce inflammation, improve heart health, and enhance insulin sensitivity—important for people managing diabetes.
- High in protein: The protein in salmon helps stabilize blood sugar levels by slowing down the digestion of carbohydrates, which can prevent blood sugar spikes.
- Low in carbohydrates: As a low-carb food, salmon is a great choice for those looking to manage their carbohydrate intake and maintain stable blood glucose levels.
Brown Rice:
- Low glycemic index (GI): Brown rice has a lower glycemic index compared to white rice, meaning it digests slowly and helps keep blood sugar levels steady over time.
- High in fibre: The fibre in brown rice helps slow the absorption of sugar into the bloodstream, making it a beneficial carbohydrate option for people with diabetes.
- Rich in nutrients: Brown rice provides essential vitamins and minerals like magnesium, which plays a role in improving insulin sensitivity and blood sugar control.
Broccolini:
- Low in carbohydrates: Broccolini is a non-starchy vegetable that is low in carbs, making it a great option for managing blood sugar levels while still getting essential nutrients.
- High in fibre: Like most cruciferous vegetables, broccolini is high in fibre, which helps slow digestion and prevent blood sugar spikes after meals.
- Rich in antioxidants: Broccolini contains vitamins C and A, which help protect against inflammation and oxidative stress—factors that can contribute to insulin resistance and complications related to diabetes.
If you liked this post, check out more articles that could help you with nutrition
- A Guide to Eating Well with Diabetes
- Dinner Tips for the Festive Season
- Eating Tips to Help you be Mindful
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