Oh Salmon, how we adore thee…Thank you for being one of the world’s healthiest and most delicious foods. Universally praised for keeping anyone with really any type of health condition strong, you are jam packed with those treasured Omega-3s and vitamins A, B and D! And salmon is also so flexible, perfectly tasty simply seasoned with salt, pepper and lemon; or coated with a glaze, I’ll take salmon any way I can!
-Mel
Health tips: Anti-inflammatory, low fat, low carb, heart healthy, diabetes friendly
Ingredients (2 servings)
- 2 – 4 oz. salmon fillets (about the size of a deck of cards) (preferably wild caught), about 3/4″-1″ thick
- A bit of salt
- Salt-free garlic herb type seasoning
- Pepper
- Olive oil
- 1 1/2 bunches of kale, leaves cut from the stems (or really any green veggie; my hubby doesn’t like kale much so you can replace with broccoli, green beans, asparagus, etc…)
- 3-4 mushrooms, sliced
- 4 garlic cloves, sliced
- Half of a small onion, sliced
- 1/4 cup low-sodium chicken broth
- Heaping tablespoon dijon mustard
- 1 teaspoon low-fat mayo (can substitute with lighter greek yogurt or non-dairy product like Veganaise or almond milk)
- 1 teaspoon lemon juice
- 1 teaspoon capers
- 1 teaspoon fresh dill
- Large pinch of corn starch
Steps
1. Preheat broiler to high and prepare a baking sheet with foil.
2. Drizzle olive oil over salmon fillets and sprinkle both sides with a bit of salt and generous amounts of garlic seasoning and pepper.
3. Broil salmon for about 10-12 minutes, depending on thickness, once the middle turns opaque and flaky. Check closely every couple minutes. The top should have a nice brown crust.
4. While salmon is broiling, whisk together broth, mustard, mayo and corn starch. Heat on low until slightly thickened. Throw in capers, dill and lemon juice and cook for a couple of minutes.
5. Take salmon out of the broiler and cover with foil. You can put in a turned off oven to keep warm.
6. While the sauce is cooking, heat a saute pan over low-medium heat and brown garlic and onions. Once softened and caramelized, throw in mushrooms and brown. Add in kale until slightly wilted. Season with garlic seasoning and pepper and squeeze fresh lemon juice over the top. Tip: Vitamin C helps make plant-based iron more absorbable by your body. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats.
7. Serve salmon over the sauted kale and ladle creamy mustard sauce over the salmon. Squeeze more fresh lemon juice over the top of everything and more pepper if desired. Enjoy!
Family Apron 