Heart-Healthy Salmon with Kale

Heart-Healthy Salmon with Kale


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Add colorful sautéed leeks and kale to salmon filets and you have a wonderful meal full of cancer-fighting phytonutrients, vitamins A, K and C, and diet-friendly fiber.

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  • 8 oz. wild Alaskan Salmon filets
  • 1/2 C. panko crumbs
  • 1 Tbs. parsley, minced
  • 1 med. leek, sliced and rinsed
  • 2 C. kale, chopped
  • 1 Tbs. olive oil
  • 1 clove garlic, minced
  • 3/4 C. vegetable broth
  • salt and pepper

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Preheat oven to 350 degrees.  Cover a cookie sheet with foil and spray with cooking spray. Place salmon filets on the cookie sheet and sprinkle with salt and pepper. Top with Panko crumbs and parsley. Press lightly to embed crumbs.  Bake for 15 minutes until salmon just flakes. Do not over-cook, or salmon will be dry. 

While salmon bakes, heat olive oil on non-stick skillet over medium heat and sauté leek and garlic for 4 - 5 minutes until softened.  Add 1/2 cup vegetable broth and kale and sauté until kale slightly wilts, approximately 5 minutes. If the pan becomes too dry, add the remaining vegetable broth to finish cooking.  Arrange kale and salmon on a plate and serve with a squeeze of lemon juice.

Amount Per Serving: Calories: 321, Total Fat: 13.42g, Cholesterol: 51mg, Sodium: 372mg, Total Carbs: 20.44g, Dietary Fiber: 2.51g, Sugars: 3.00g, Protein: 28.40g

Shared by Kristi Rimkus from http://motherrimmy.com.

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