This leafy green is not just a trend; Kale is a full-fledged superfood that packs a serious nutritional punch. From heart health to weight loss, kale offers a myriad of benefits that go beyond its culinary versatility.
Health Benefits of Kale
- Rich in Nutrients: High in vitamins A, K and C.
- Anti-inflammatory: Contains omega-3 fatty acids that help fight inflammation.
- High in Antioxidants: Includes quercetin and kaempferol.
- Good for Heart Health: Can lower cholesterol levels.
- Weight-loss Friendly: Low in calories, but high in water content.
- Good for Eye Health: Contains lutein and zeaxanthin.
- Cancer-fighting Properties: Rich in compounds believed to have protective effects against cancer.
- Improves Digestion: Fiber content for the digestive system.
- Detoxifying: Has isothiocyanates made from glucosinolates.
- Boosts Immunity: High levels of vitamin C.
Blackened Salmon with Lemon-Garlic Kale
Ingredients
- 1 tsp blackened spice
- 4 T oil
- 4 oz salmon fillet
- 1 bunch of kale
- 1 T garlic, chopped
- ½ T honey
- 1 T lemon juice
Directions
1. Preheat the oven to 375°F.
2. Prepare salmon by using a tablespoon of oil to grease a rimmed sheet pan. Place salmon filets, cut skin-side down, on the pan, leaving space between them. Drizzle salmon with 1 tablespoon of oil. Sprinkle blackened spice evenly over the salmon.
3. Prepare the kale by sautéing it with the remaining 2 tablespoons of oil, minced garlic, lemon juice and a pinch of kosher salt; cook until kale is tender. Arrange it all around the bottom of a 2-inch-deep pan.
4. Place the pan in the oven and roast for 12 to 14 minutes for medium-cooked salmon. Remove the pan from the oven and drizzle honey over the fish. Place in the pan over the sautéed kale. Serve immediately.
Nutrition: Calories: 400; Protein: 25g; Fat: 28g; Carbohydrates: 15g
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