Pair omega-3 rich salmon with the antioxidant goodness of blueberries for a thoroughly nourishing meal! The slightly sweet blueberry sauce balances out the savory salmon. Try it spicy for even more deliciousness! A deeply satisfying, low carb S meal for the Trim Healthy Mama that low-carbers will enjoy as well.
Have you ever been struck by a totally weird thought?
One night for supper, I was eating salmon. Out of nowhere, this crazy thought popped in my head – “Man, this salmon would be good with blueberries.” Salmon with blueberry sauce.
Salmon with blueberry sauce? Fish…with blueberries? Certainly I had lost my mind. But the more I pondered it, the better it sounded. And I wished I had blueberries at that moment because I was making myself crave this strange combination.
I quickly searched the interwebs, certain that I had just come up with something new and exciting…but it’s been done before.
Must be good, right?
One of the first times I was eating salmon after starting #trimhealthymama years ago I got this strange idea that a blueberry sauce would be good with it. Thinking that I had perhaps just come up with a fabulous new idea I googled it…and discovered I wasn’t the first person to pair those two things. After looking at several recipes I came up with a #thm friendly sauce and gave it a try. Oh. Sweet. Mercy. It’s so good! I was craving it today and mixed it up a bit by using my Spicy Dry Rub. A big bed of #organic salad greens with broccoli, cucumber, Superfood Salad Sprinkles (from the 1st THM cookbook), Sweet & Tangy Vinaigrette from @jenrgriffin at A Home With Purpose and I’m one SATISFIED Trim Healthy Mama. This is a glorious S recipe (leave off the blueberries for Deep S), I pan fried the salmon in @wildlyorganicco #redpalmoil and the vinaigrette also has their delicious olive oil in it. #nomnomnom #brainfood #lowcarb #healthyfats #eatwellfeelwell #blueberries #salmon #realfood
There’s lots of different recipes out there, but I like to keep things simple. And THM friendly, of course.
Berries are highly encouraged on the Trim Healthy Mama plan. They are lower in sugar than most fruits and packed full of good nutrition. Blueberries contain antioxidants and are excellent for your brain…and thanks to those healthy omega 3’s, so is salmon.
Maybe my brain was crying out for nutrients?
After perusing several salmon with blueberry sauce recipes, I threw together my own version. It’s quick, easy and requires NSI (No Special Ingredients).
This blueberry sauce can be made to suit any style of Trim Healthy Mama meal…S, E or Fuel Pull. If you’re not following THM, feel free to substitute as needed to suit your tastes.
This blueberry sauce is seriously delightful over a gorgeous salmon filet, all bursting with slightly tart blueberryness and brain-goody-ness.
Oh sweet mercy…
How to eat Salmon with Blueberry Sauce the Trim Healthy Mama way.
If you’re following the Trim Healthy Mama plan, you can eat this salmon with blueberry sauce for any style meal. Here’s some examples of how I like to eat this fabulous fish dish…
- E – style: Make sure you are using wild-caught salmon – farm raised has too much fat. Bake your salmon on parchment paper or a silicone baking mat or use non-stick spray and cook in a skillet. Liberally cover your salmon, if you want, with this blueberry sauce. Serve with a dark, leafy green salad lightly dressed with lemon juice and a baked sweet potato with a teaspoon of butter or a tablespoon of sour cream. If you want to save your added fat grams for an on-plan E friendly salad dressing, substitute fat free Greek yogurt for sour cream, omit the butter of course.
- S – Style: Cook your salmon in coconut oil or butter in a cast iron skillet, grill or bake if desired. Top your salmon with 1/4 cup of blueberry sauce, serve with sauteed asparagus, a dark, leafy green salad liberally dressed with olive oil and lemon juice and a side of Mashed Fotatoes from the new THM Cookbook.
- Fuel Pull – Style: This is a little more tricky, as Fuel Pulls have S carbs and E fats (low in both). Wild-caught salmon, in a 3-4 ounce portion is perfect for a FP. Bake or cook with non-stick spray (like the E style), serve with 1/4 cup blueberry sauce (like S style), and plenty of non-starchy veggies, such as steamed cauliflower and a big serving of Zoodles, made with this handy Troodle from the THM Store. You can still have 1 teaspoon of added fat, so choose wisely how you’d like to use it…a small pat of butter on your Zoodles maybe?
If you like things spicy, be sure to try my Spicy Dry Rub to season your salmon.
Have You Ever Tried Salmon With Blueberry Sauce? Will You Now?
Salmon with Blueberry Sauce
Make this flavorful and nourishing Salmon with Blueberry Sauce to suit any THM fuel style. Make your brain and body happy!
Blueberry Sauce (one serving)
- 1/4 to 1/2 cup blueberries, frozen or fresh [see notes]
- 1/4 - 1/2 cup rich bone broth or fat free chicken broth
- Pinch of THM Mineral Salt
- splash of lemon juice, optional
- THM Gentle Sweet, if desired, to taste
- THM Glucomannan, to thicken (optional, but quicker!)
- 1 - 3 to 4 oz salmon filet [see notes]
- Desired seasonings such as salt, pepper, garlic powder, or my Spicy Dry Rub
Prepare the Blueberry Sauce first:
- Place blueberries, broth and salt in a small saucepan over medium heat
- Cook until reduced and thickened
- OR if using gluccie, bring to a boil and then sprinkle about ⅛-1/4 tsp of gluccie over liquid, whisk vigorously until thickened
- Add lemon juice and stevia if desired, to taste
Prepare the Salmon:
- If baking your salmon, preheat oven to 375.
THM E & FP style:
- Season salmon as desired.
- Bake your salmon on parchment paper or silicone mat for 18-20 minutes, or cook in a skillet sprayed with non-stick spray, until cooked through or to your desired level of doneness.
THM S style:
- Season salmon as desired.
- Bake or pan fry your salmon in red palm oil, coconut oil, or butter, if desired, until cooked through or to your desired level of doneness.
- For a low carb salad, place cooked salmon on top of a large bed of organic salad mix, lightly dressed with a vinaigrette.
- For a low fat and low carb dish, serve the same way but keep salad dressing to a minimum, just use fresh lemon juice, or just use the sauce as your dressing.
- For a low fat and healthy carb dish, keep your fat low and add a healthy carb source such as cooked brown rice, baked sweet potato, or cooked quinoa.
- Pour sauce over filet and dig in!
- Avoid farm-raised salmon, which is fattier. Choose wild caught instead
- Use parchment paper or non stick spray to cook the salmon
- For a FP keep salmon portion to 3 ounces.
While my recipes are not officially endorsed by Trim Healthy Mama, I do my best to ensure they meet plan guidelines. Always refer to the THM plan book for complete information.
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