Salmon on a Bed of Kale
This heart healthy entrée is low calorie but highly nutrient dense. Salmon is rich in polyunsaturated omega-3 fatty acids which lower triglycerides and raise HDL cholesterol levels, reducing the risk for heart disease. The American Heart Association recommends two servings of fish per week. Salmon is also an excellent source of vitamins, B, D, and E and potassium. Kale is a superfood because it is one of the best sources of vitamins C & K, potassium, fiber, and antioxidants. Kale consumption can lower cholesterol levels, boost immunity, and reduce inflammation.
Makes: 4 servings
Time to cook: 25 minutes
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 large shallot, thinly sliced
- 1 cup reduced-sodium chicken or vegetable broth
- 1-1½ pounds kale (2 bunches), stem removed and chopped
- 1 pound wild-caught salmon fillet, skinned and cut into 4 portions
- ¼ teaspoon salt
- ¼ teaspoon onion powder
- ¼ teaspoon freshly ground pepper
- 4 lemon wedges for garnish
Sour cream horseradish dip (optional)
- ¼ cup reduced-fat sour cream
- 2 teaspoons prepared horseradish
- 1 teaspoon minced dill
Cooking Instructions
- Heat olive oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 6 minutes.
- Season fish with salt, onion powder and pepper and place on the kale. Cover and cook until the fish is cooked through, about 5-7 minutes.
- Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.
Nutrition per serving
335 calories; 16 g fat (3 g sat, 8 g mono); 90 mg cholesterol; 14 g carbohydrate; 35 g protein; 0 g added sugars; 2 g fiber; 424 mg sodium; 1,136 mg potassium.
Recipe by Katy Nishida
