Adored by the likes of Beyonce and Victoria Beckham, Kale is a foodie fave du jour. Rumour has it even McDonalds is ‘lovin’ it’ and plans to add kale to its menu in the not too distant future (McKale perhaps..?).
One of the healthiest vegetables around, it provides a day’s recommended daily intake of vitamin C, twice the recommended allowance of vitamin A, and 1000% more vitamin K than spinach! Kale is packed full of minerals, healthy fatty acids and it’s only around 35 calories per serving! Impressive huh?!
It is also extremely versatile and can be enjoyed in soups, juices, stir frys and stews, whilst baked kale chips are one of mine and the boy’s favourite snacks (I promise I’ll post my recipe on here soon).
Food fads come and go but with such impressive health benefits, I predict the kale craze is here to stay. And if its good enough for Queen Bey and Lady Beckham, it’s good enough for me.
For this week’s Tasty Tuesdays, I wanted to share my recipe for curly kale with salmon and chilli-pretty isn’t it and it took minutes to prepare and cook. I make it without the chilli for the kids.
Ingredients:
- 2 tbsp coconut oil
- 1/2 red onion, diced
- 1-2 medium red chillies, deseeded and thinly chopped
- 2 cloves of crushed garlic
- 175-200g/6-8oz pieces of thick salmon fillet.
- sea salt and pepper
- 350g of curly kale
- 2 tbsp of soy sauce
- 1 lemon
- drizzle virgin olive oil to serve
Method:
Heat the coconut oil in a large pan or wok on a medium heat until simmering. Sauté the red onion, garlic and chillies on a medium heat for 1-2 minute until garlic is golden and onions are soft. Add your kale at this point too.
Rub the salmon with the coconut oil, salt and pepper. Add to the pan. Pan-roast for around 6 – 8 minutes depending on how cooked through you like your salmon.
Add the kale to the pan. You can blanche beforehand but I don’t. I add a little water or vegetable stock to help it cook quicker.
Remove from heat and serve As with all fish, I like to drizzle with a little olive oil and serve with a squeeze of fresh lemon too.
Quick, simple and oh-so tasty!
Have you cooked with kale yet?
Loading InLinkz ...
I haven’t cooked with kale yet but this looks like the ideal recipe to try! Thankful hosting
Lucy @ Bakingqueen74 recently posted…Slow Cooker Apricot Spelt Loaf Cake
Oh you will love it Lucy x
Hey, thanks for hosting again. I’ve never actually tried Kale before but it does look lovely … Might need to pop it in my basket next time i’m shopping 🙂 xxx
Sarah-Jane K recently posted…Bubble Art Thank You Cards
OOh you should, it’s delicious x
I had a great Kale salad in USA but apart from that it’s not something I’ve really eaten. They grow it in the field in front of our house so I should probably just grab a handful and try experimenting!
Emma recently posted…No bake Banoffee Cheesecake (dairy free, egg free, nut free)
Oh wow, kale salad sounds fab, you must cook with it next, especially as it’s close to your house x
I love curly kale, I use it in salads, dinners, smoothies. such a diverse ingredient. thanks for hosting. x
chantelle hazelden (mamamummymum) recently posted…Protein Packed Snack Balls
OOh never thought to add it to smoothies, will now, thanks x
I love finding new recipes for salmon and the addition of kale makes this a good one!
Lydia Gerratt recently posted…On the side: Carottes Vichy and Broccoli with garlic and extra virgin olive oil
So pleased you like the recipe Lydia x
Perfect timing as I do my Paleo meal plan for next week – this looks delicious!!
Mumma McD recently posted…Easy ways to make your blog more accessible
Oh fab, paleo is such a great way to eat x
This looks lovely and healthy – perfect for Spring. We love Salmon but haven’t actually made it in ages – think I’ll add some to my basket today!
North East Family Fun recently posted…Friendship in your 30’s
Ooh you should! Thanks, so glad you like it x
This is EXACTLY what I’d like for lunch!
Absolutely delicious 😀
Steph @MisplacedBrit recently posted…Hot Smoked Salmon Asparagus Egg Frittatas
Yay, so pleased you like it!
Oh that looks nice and healthy! I love salmon but I have never tried pan-fried kale before. Must try! x
Mel recently posted…Sweet Potato, Butternut Squash, Pear & Rosemary Purée
It’s yummy Mel x
I’m addicted to kale, salmon and as little washing up as possible! This looks seriously good and has my name written all over it!
International Elf Service recently posted…Courgette & Watercress Soup
Hhaa same! Thanks, so glad you like it x
This is already on my meal plan for next week. Thank you – can’t wait to try it. xx
Katie Heels and Hooves recently posted…Chicken and chorizo paella
Yay so pleased x
I’ve never been a fan of spinach as it loses its shape and goes so limp once cooked. The kale looks fabulous though and the colour is superb against the salmon.
Ness recently posted…Jewel Box Cake
This definitely holds its shape better and I think of it as sort of a cross between spinach and cabbage really x
This meal is right up my street! Healthy yet delicious x
Kirsty Hijacked By Twins recently posted…Mini Egg Chocolate Cheesecake
Thanks darling, glad you like it x
Love the sound of this hon… But you knew I’d say that didn’t you 😉
Renee @ Mummy Tries recently posted…#whatimwriting A Roundup
Hehe thanks chick, I hoped so x
Wow! You have so many amazing foods here, Vicki. Thanks for the great party, as always. Hugs! xx
My pleasure, thanks for linking up lovely x
How utterly delicious and simple to make, love it! Always looking for new ways to prepare salmon so will give this a try for sure.
Villa Pia recently posted…5 Italian Food Bloggers to Follow
Thanks, so simple and tasty too!
Wow this looks delicious. I have never tried kale. It is on the list. Will add this to our food planner! #TastyTuesdays
kerri-ann recently posted…Tasty Tuesdays {Chunky Cookies}
Think you’ll love it x
This looks super yummy! Wish i had this on my table one day… love salmon!
Mirka Moore @Kahanka @Fitness4Mamas recently posted…Top 10 Family Destinations in Europe
Me too, made it weeks ago, it was yummy x
Ooh, looks delicious. I make salmon once a week so it’s always good to know a new way to make it. I’ve been meaning to try kale but have been a bit scared. Will give it a go soon! #tastytuesdays
Californian Mum in London recently posted…Scoff & Banter, With Friends
Yay, you will love kale hun x
This dish looks lovely Vicki, healthy and packed full of flavour. Delicious.
Julie’s Family Kitchen recently posted…Extremely Chocolatey Easter Cupcakes
So glad you like it Julie, you feel like popeye after eating it. Kale is the new spinach after all! x
We love chilli salmon and kale – delicious! Thanks for another tasty recipe x
Megan – truly madly kids recently posted…The Saga of giving Pocket Money
My pleasure, glad you like it x
My favourite protein, with my favourite leafy green! Now if I could just get the hubby and tot to eat salmon! Dinner for one I guess 😉
.:Marta:.
Marta @petiteraisin.ca recently posted…Apple Raisin Cinnamon Scones
Dinner for one indeed! So glad you like it x
Kale scares me I am yet to try it!! This looks lovely though x
Laura @ Life with Baby Kicks recently posted…Food for Thought; Risotto
Don’t be scared, it rocks x
Hi Vicki! Thanks for hosting! I’m sharing Ginger Sesame Chicken Stir Fry.
I hope you have a great week!
Sandi @ Sandi’sAllergyFreeRecipes recently posted…Ginger Sesame Chicken Stir Fry (Paleo/ Gluten Free/ Grain Free/ Soy Free)
Fab, thanks for linking up.
I love salmon but never thought to combine it with kale. It looks really tasty
Alison recently posted…The Ultimate Spaghetti Bolognese
It’s so good Alison x
Well done for getting your kids to eat kale!! I take my hat off to you…whatever I do with it, it gets rejected by the kids here. I just keep trying 😉
Vicki Montague – The Free From Fairy recently posted…Gluten-Free Easter Tea Loaf Recipe; Nut-free, Sugar-free, Soya-free
Oh no, my kids really love it. My eldest is fussy with other vegetables though, so far only cucumber, carrots and sweetcorn along with kale, the youngest eats everything, literally x
Mmm this looks lovely lady- I adore Kale, and I always feel like I can polish my ‘healthy halo’ afterwards! x
Becky | Spirited Puddle Jumper recently posted…10 Minute Meal: Cow Dairy-Free Salmon and Broccoli Pasta
Hehe, me too, glad you like it lovely x
So delicious looking salmon! thanks for the recipe!
Eileen Teo recently posted…Tuesday Tutorials 2015 Week 12
My pleasure, so glad you like it, thanks Eileen x
I’ve never tried kale, but this year I have planted loads, if the family don’t like it our chickens will. 😀
Dawn of the Dad recently posted…Dough Boy
This looks so good. I love kale and am always looking for new ways to serve it. This is just perfect.
Ciara (My Fussy Eater) recently posted…20 Minute Rainbow Veggie Risotto
Oh fab, so glad you like it x
I’ve never actually tried kale (how bad is that?!). I might just have to give this recipe a go! x
Laura recently posted…Silent Sunday 22/3/15
It’s delicious, especially drizzled in olive oil and lemon or soya sauce and sesame oil- you will love it Laura x
I love the combination of salmon and chilli and your version looks delicious.
Charlotte Oates recently posted…How to Make Easter Eggs
Thanks darling, a favourite meal here x
Oh wow Vicki this looks amazing! The hubby has gotten a bit bored of salmon recently so I’m sure this might just tempt him again
Toni @ Gym Bunny Mummy recently posted…Sunday Sweets Linky | 22nd March 2015
Ooh hope he loves it as much as we do x
Oh my goodness this looks tasty! My other half is a trout farmer so I might try it with trout. 🙂 Thanks for hosting.
Adele Clarke recently posted…Roasted Vegetable Lasagne
Oh fab, would work brilliantly with trout too, how cool he’s a trout farmer x
I’m firmly part of the kale craze too! This looks delicious. I have struggled to convince the kids to eat it as much as I do but the flavours in this sound lovely. Will definitely give it a try.
It’s yummy isn’t it. My kids love it x
that looks so tasty , i love salmon but not tried pan fried kale before x
jenny paulin recently posted…Mini Egg Chocolate Cake
Thanks, you will love it Jenny x
Oh this looks so very tasty indeed! I am bookmarking and trying out pronto. Thanks for hosting my lovely.
jenny recently posted…5 top tips for ‘Food Styling’
So glad you like it chick x
So glad you posted this Vicki. Just ten minutes ago I said to my son I’ll get salmon for lunch and I was just trying to decide how to prepare it. Now I know.
Fionnuala recently posted…Kitchen Scenes, Spring 2015
Oh what fab timing, enjoy x