Salmon and Kale Delight

Salmon and Kale Delight
Staff Writer

Shutterstock

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
209
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.
 

Nutritional Facts

Total Fat
5g
7%
Sugar
12g
13%
Saturated Fat
3g
13%
Cholesterol
46mg
15%
Carbohydrate, by difference
19g
15%
Protein
21g
46%
Vitamin A, RAE
7µg
1%
Vitamin B-12
2µg
83%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
17µg
19%
Calcium, Ca
25mg
3%
Choline, total
3mg
1%
Folate, total
21µg
5%
Iron, Fe
3mg
17%
Magnesium, Mg
23mg
7%
Niacin
5mg
36%
Pantothenic acid
1mg
20%
Phosphorus, P
199mg
28%
Selenium, Se
20µg
36%
Sodium, Na
1836mg
100%
Water
83g
3%
Zinc, Zn
4mg
50%

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.