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Salmon and Kale Delight

Salmon and Kale Delight

Lean protein is the perfect way to maintain energy for longer periods of time, and this salmon recipe is a flavorful way to keep up your intake.

Notes

Lisa Consiglio Ryan is a certified health counselor and founder of Whole Health Designs.

Ingredients

  • 1/2 Cup red lentils, rinsed
  • 1 Cup chopped kale
  • 2, 6-ounce salmon fillets
  • 1 Tablespoon raw honey
  • 2 Tablespoons Dijon mustard
  • Sea salt and ground pepper, to taste
  • Olive oil

Servings2

Calories Per Serving1114

Folate equivalent (total)382µg95%

Riboflavin (B2)0.8mg45.6%


Recipe Summary

  • ½ cup olive oil
  • ¼ cup balsamic vinegar
  • 4 cloves garlic, pressed
  • 4 (3 ounce) fillets salmon
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon chopped fresh basil
  • 1 ½ teaspoons garlic salt

Mix together the olive oil and balsamic vinegar in a small bowl. Arrange the salmon fillets in a shallow baking dish. Rub garlic onto the fillets, then pour the vinegar and oil over them, turning once to coat. Season with cilantro, basil, and garlic salt. Set aside to marinate for 10 minutes.

Preheat your oven's broiler.

Place the salmon about 6 inches from the heat source, and broil for 15 minutes, turning once, or until browned on both sides and easily flaked with a fork. Brush occasionally with the sauce from the pan.


Ingredients

  • 1 1/4 pounds red and/or yellow baby new potatoes (about 6 potatoes), quartered
  • 1 cup water
  • 1 1/4 teaspoons kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 (1 1/2-lb.) skin-on center-cut salmon fillet (1-in. thick)
  • 1 teaspoon lemon zest, plus 1 Tbsp. fresh juice (from 1 lemon), divided
  • 10 ounces Lacinato kale, stemmed and chopped (5 cups)
  • 1 tablespoon olive oil
  • 3 medium garlic cloves, minced (1 Tbsp.)
  • 2 tablespoons unsalted butter

Nutritional Information

  • Calories 369
  • Fat 19g
  • Satfat 6g
  • Unsatfat 11g
  • Protein 40g
  • Carbohydrate 9g
  • Fiber 3g
  • Sugars 2g
  • Added sugars 0g
  • Sodium 709mg
  • Calcium 13% DV
  • Potassium 20% DV

A trio of superfoods is a sweet way to kick off the (almost!) no sugar meal plan.

Ingredients

4 sweet potatoes, peeled and cut into chunks
Salt and freshly ground pepper
1 teaspoon extra-virgin olive oil, plus 2 tablespoons
¼ cup (2 fl oz/60 ml) chicken stock, reduced sodium, or water
1 large bunch kale (about 8 large leaves), ribs discarded and leaves torn
2 cloves garlic, finely chopped
1 lb (500 g) salmon fillet

Instructions

Preheat the oven to 400°F (200°C). Put the sweet potatoes in a pot, pour in cold water to cover, and salt the water. Bring to a boil and cook until tender when pierced with a fork, about 12 minutes, depending on the size of the chunks. Drain and let steam in a colander for a minute or two. Return the sweet potatoes to the pot and smash with a masher or wooden spoon. Add 1 teaspoon of the olive oil, the chicken stock, and ½ teaspoon salt and stir to combine. Cover and keep warm.

While the sweet potatoes are boiling, sauté the kale. In a large ovenproof sauté pan over medium-high heat, warm 1 tablespoon of the olive oil. Add the torn kale leaves and sauté until the leaves sink down and become tender, 5 minutes. Add the garlic and stir until fragrant, 1 minute. Season with salt and pepper. Transfer to a plate and keep warm.

Season the salmon with salt and pepper. Return the pan to the heat, and warm the remaining 1 tablespoon olive oil. Add the salmon, flesh side down, and sear until golden brown, 5 minutes. Turn the salmon, transfer the pan to the oven, and cook until the salmon is nearly firm to the touch and flakes easily when pierced with a fork, about 10 minutes longer, depending on the thickness of the fillet.

Heap the mashed sweet potatoes on plates, place the salmon and kale on the side, and serve warm.

Makes 4 servings

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Becky Duffett

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.

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Salmon, Kale and Bean Casserole

1 tablespoon olive oil
1 small onion, trimmed and chopped
1 garlic clove, minced
6 cups coarsely chopped kale (1 medium-large bunch)
1 cup chicken broth
15-ounce can pinto beans, drained and rinsed
14.75-ounce can salmon, drained and flaked with bones
1/4 teaspoon pepper
1/8 teaspoon crushed dried thyme
1/2 cup coarse breadcrumbs
1/4 cup chopped almonds

Preheat oven to 375 degrees. Heat olive oil in Dutch oven. Add onion and garlic. Sauté 5 minutes or until onion is translucent. Add kale and cook over medium heat, stirring constantly until kale is limp, about 5 minutes. Stir in chicken broth. Cook over low-medium heat, stirring frequently until kale is tender and broth evaporates, about 10 minutes. Stir in beans, salmon, pepper and thyme.

Spoon into 1-1/2-quart glass baking dish. Combine breadcrumbs and nuts in a bowl and sprinkle over bean dish. Bake for 15 minutes or until breadcrumbs are lightly browned. Makes 4 servings.

Nutritional information:

Per serving: 435 calories / 21 grams fat / 36 grams protein / 33 grams carbohydrates / 70 milligrams cholesterol / 915 milligrams sodium / 6 grams dietary fiber / 375 milligrams calcium


Research has linked the omega-3 fats in salmon to helping you maintain cognitive health, memory and learning ability. A five-year observational study found that older adults who ate seafood just once a week performed better on thinking skills tests than those who did not, suggesting that omega-3 fatty acids may protect against age-related memory loss and decline in cognitive abilities. Leafy greens like kale are rich in vitamin K and folate, both of which may help stave off cognitive decline. Plus, vitamin K is fat-soluble, so it benefits from the fat in the fish and avocado oil, helping it to be at its most bioavailable.

A savory sauce made from palm sap and seasoned with sea salt, coconut aminos can be used as a lower-sodium substitute for soy sauce in dishes such as this curry bowl. If you can’t find it, you can use tamari or soy sauce, which tend to be saltier, so adjust the amount to taste.

Ingredients

  • 1 tbsp avocado oil (TRY: Primal Kitchen Mayo with Avocado Oil)
  • ½ yellow onion, chopped
  • ½ tsp sea salt, divided
  • 3 cloves garlic, minced
  • 1 tbsp peeled and minced ginger
  • 1 tbsp curry powder (TRY: Simply Organic Curry Powder)
  • 1 13.5-oz BPA-free can full-fat coconut milk
  • 2 tbsp coconut aminos (TRY: Coconut Secret Coconut Aminos)
  • 1 tbsp fresh lime juice
  • ¼ tsp ground black pepper (TRY: Simply Organic Ground Black Pepper)
  • 1 lb wild salmon, skin removed, cut into chunks
  • 1 5-oz container baby kale, roughly chopped
  • 1 tsp arrowroot
  • 1 tsp cold water
  • cooked quinoa or whole-grain blend, optional for serving (TRY: Path of Life The Original Quinoa and Kale)

Preparation

1. In a large skillet on medium, heat oil. Add onion, sprinkle with one-half of salt and cook, stirring occasionally, until tender, about 5 minutes. Add garlic and ginger sauté until fragrant, about 1 minute. Add curry powder and cook, stirring, for 1 minute, until curry is lightly toasted and fragrant.

2. Stir in coconut milk, coconut aminos, lime juice, remaining one- half of salt and pepper. Bring to a boil, reduce to a simmer and stir in salmon and kale. Simmer, stirring occasionally, until salmon is cooked through and kale has wilted, 5 to 7 minutes. Mix arrowroot with water until dissolved. Add arrowroot mixture to skillet stir and continue to cook until sauce thickens, about 2 minutes more.

3. Divide quinoa among bowls and top with salmon mixture. (MAKE AHEAD: You can make curry and quinoa up to 3 days ahead cover and refrigerate separately. Reheat and assemble before eating.)


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This summer, we fell into a tradition I like to call Salmon Sundays. We get grocery delivered every weekend, and I love using the fresh fish to make something quick, easy, and nutrient-dense before the week starts.

Salmon isn’t native to South Asia, so my mostly-traditional-recipe blog doesn’t feature much of it.

However, I’ve gotten many requests for easy and healthy salmon and fish recipes, so I thought why not share ones I’ve made and loved?


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Once a showy dish on the tables of czars, coulibiac has a storied past. The pastry-wrapped parcel of fish and layered fillings started its life as kulebyaka, a Russian delicacy, before being commandeered by the French and rechristened as coulibiac. Auguste Escoffier, famed Ritz Paris restaurateur and cookbook author, immortalized it in his early 20th century cooking tomes, describing a fillet of fresh salmon nestled between layers of hard-cooked eggs, rice, mushrooms, and onions, all enclosed in a buttery brioche shell. As the decades passed and coulibiac’s popularity swelled, enterprising cooks experimented with a host of decorative adornments, crafting scales, tails, and even fish heads out of pastry to telegraph the interior to curious diners.

This modern update swaps labor-intensive brioche with store-bought phyllo, which bakes into an ethereally crisp parcel encasing vibrant layers of lemony rice, mustard-brushed salmon, pickled beets, and garlicky kale. Refer to the steps below to assemble the coulibiac, and find the full recipe here. To make your holiday prep even easier, you can fully prepare the dish through step 6 of the recipe, leaving only a final decorative scrunch of phyllo and baking for the day you’ll serve it. It’s a strikingly delicious dish worthy to adorn the center of any holiday table—royal or otherwise.


Brain-Smart Dessert Recipes

There are healthy ways to appease a sweet tooth and nourish your brain.

These recipes avoid sugar and use healthier sweeteners like honey, stevia, and maple syrup in moderation.

When you start with delicious basic ingredients like fresh berries, dark chocolate, and coconut milk, you don’t need much added sweetener to make desserts that are enjoyable and satisfying.

41. Fresh Blueberry Crumble

blueberries, almond flour, walnuts, coconut oil

42. Chocolate and Raspberry Pot de Creme

dark chocolate, eggs, coconut milk, raspberries

43. Blueberry Rosemary Ice Cream

coconut milk, blueberries, rosemary, eggs

44. Jaden’s Flan

45. Chocolate Coconut Milk Mousse

coconut milk, cocoa powder, dark chocolate

46. Raw Walnut Fudge

cocoa powder, coconut oil, walnuts, almond butter

47. Coconut Chocolate Cake

almond flour, almonds, dark chocolate, shredded coconut, coconut milk, eggs

48. Avocado Banana Chocolate Cookies

avocado, dark chocolate, cocoa powder, eggs

49. Keto Dark Chocolate Pudding

dark chocolate, coconut milk, cinnamon


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