nutrient-packed mealPosted: March 24, 2011
I’m sure you’ve heard before that you should eat salmon and leafy greens. Have you ever known why? Or tried to include them in your weekly diet?
Salmon is most famous for its fats- mainly omega 3 fatty acids (like DHA and EPA).In a single ounce of Atlantic Salmon (always choose wild-caught fish as opposed to farmed) there are 565 mg of omega 3 fatty acids! You would get more omega 3s from 2 ounces of salmon than you would from a single mega-dose of fish oil that you would buy at the pharmacy. Salmon also offers a complete source of protein, which means that it has all the essential amino acids your body needs for protein synthesis.
Kale is a dietitian favorite because it is nutrient dense, basically you get a lot of good stuff in a reasonable amount. Kale is a typical leafy green and is often added in to soups or stews, roasted, or sautéed. It can also be eaten raw as part of a salad, but that tends to be an acquired taste. In a single cup of chopped kale you are getting lots of Vitamin A, C and K, as well as more omega 3s and manganese.
At the grocery store this week Carver spotted a nice piece of salmon and I remembered that we had an excessive amount of kale and potatoes at home so this recipe popped in my mind.
Super Healthy Salmon Dinner
Preheat the oven to 425. Rinse and dry 2 small baking potatoes. Dice the potatoes up into bite-sized cubes. Place the potatoes on a baking sheet and sprinkle with salt, pepper and 1t olive oil. Roast for 20 minutes, rotating sheet halfway through cook time. Season the flesh side of a 8 oz Atlantic salmon filet with salt and pepper. Preheat a skillet with 1T olive oil over medium-high heat, when the pan is hot add the salmon skin side down and cook for 4 minutes.
After the salmon has cooked for 4 minutes, flip it over and cook for 3 minutes flesh side down.
When the potatoes finish their initial roast, add kale and mushrooms to the baking sheet and cook for an additional 10 minutes. Flip salmon back over and finish cooking – it should be opaque and slightly flaked looking. When it is done cooking, remove from pan and tent with tin foil until ready to serve (do not let it rest more than 5 minutes or it will be over-cooked). Keep salmon pan hot, and add kale-potato-mushroom mix to the pan. Sauté the vegetables with 1/4c vegetable stock and reduce the liquid. Serve hot. Serves 2. Points Plus: 8