Feeling pressed for time but still want to whip up something healthy? We’ve all been there and we have the recipe to prove that it can be remedied. From Eating Bird Food, this pan-seared sweet and spicy salmon paired with a lemony massaged kale salad makes for a perfect superfood duet. Plus it’s high in lots of important vitamins and minerals including vitamin A, C, potassium, calcium and iron. You’ll have a healthy meal in no time.
Easy Balsamic Glazed Salmon and Massaged Kale Salad Ingredients For the Salmon: For the Kale: Directions For the salmon: While the salmon is cooking, whisk together honey, vinegar and red pepper flakes in a small bowl. Add vinegar mixture to skillet and simmer until fish is fork-tender and liquid reduces and thickens, about 5 minutes. For a thicker, reduced sauce, simmer for 5 to 10 additional minutes. Just make sure you don’t overcook the salmon. For the kale: Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing. Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated. Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable – particularly for those who are skeptical of eating raw kale. Sprinkle on some sesame seeds before serving if so desired. Nutrition Information Serves: 2 | Serving Size: 4 ounces salmon + 1/2 of kale salad Per serving: Calories: 438; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 1g ; Cholesterol: 59mg; Sodium: 775mg; Total Carbohydrates: 29g; Dietary Fiber: 12g; Sugars: 8g; Protein: 42g Nutrition Bonus: Potassium: 1769 mg; Vitamin A: 825%; Vitamin C: 539%; Calcium: 38%; Iron: 31%
Heat oil in a large skillet over medium to high heat. Season both sides of salmon with salt and pepper. Add salmon to skillet and cook 1 to 2 minutes per side, until golden brown.
Break or cut kale into bite size pieces and place in a large bowl.
Brittany Mullins is a health coach, certified NASM personal trainer and author of the blog, Eating Bird Food. Check out her blog or follow her on Facebook, Twitter and Instagram for delicious recipes, workouts and tips for living a balanced, healthy life.
Photo courtesy of Brittany Mullins. Original recipe published on Eating Bird Food.
4 Responses
What is the yeast used for in the salad dressing? What is it’s purpose and is it necessary? Thx!
I love the recipes. They are so Healthy!
There is hardly anything as satisfying as wonderfully prepared salmon (wild caught, my personal fav!). I do a ginger maple glaze made with lemon, fresh ginger, real maple and a pat of real butter. It is by far our favorite way to have salmon cooked on cedar planks, restaurant quality. We try to have it once a week!