Salmon and Kale Delight

Staff Writer
Salmon and Kale Delight

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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.

2
Servings
1114
Calories Per Serving
Deliver Ingredients

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

Directions

Preheat oven to 400 degrees.

In a saucepan over medium heat, bring 2 cups of water to a boil. Add the lentils and kale and cover. Simmer over low heat for 10 minutes. Remove and let sit until ready to serve.

.
Place the salmon fillets on a baking sheet lined with foil and coat with the olive oil. Season the salmon with sea salt and pepper and bake in the oven for 10 minutes.


In a small bowl, mix together the honey and mustard. Remove the fillets from the oven and coat them thoroughly with the honey-mustard sauce. Return them to the oven and bake until done, about 10 minutes.


Serve the salmon on top of the lentil and kale mixture. Season the dish with salt and pepper to taste.
 

Salmon Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Salmon Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Salmon Wine Pairing

Pinot gris/grigio, sauvignon blanc, sémillon, albariño, or rosé with most cooked salmon dishes; pinot noir with salmon in red wine or other strong sauce; grüner veltliner, rosé, or vintage or non-vintage champagne or sparkling wine with smoked salmon.

Nutritional Facts

Total Fat
61g
94%
Sugar
11g
N/A
Saturated Fat
13g
66%
Cholesterol
218mg
73%
Protein
95g
100%
Carbs
44g
15%
Vitamin A
170µg
19%
Vitamin B12
13µg
100%
Vitamin B6
3mg
100%
Vitamin C
58mg
97%
Vitamin E
16mg
79%
Vitamin K
247µg
100%
Calcium
120mg
12%
Fiber
7g
29%
Folate (food)
382µg
N/A
Folate equivalent (total)
382µg
95%
Iron
5mg
30%
Magnesium
155mg
39%
Monounsaturated
20g
N/A
Niacin (B3)
36mg
100%
Phosphorus
1135mg
100%
Polyunsaturated
17g
N/A
Potassium
1975mg
56%
Riboflavin (B2)
0.8mg
45.6%
Sodium
1189mg
50%
Sugars, added
9g
N/A
Thiamin (B1)
1mg
87%
Zinc
3mg
22%

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