One-Pan Curly Kale With Salmon And Chilli


Curly Kale with Salmon and Chilli

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.

Curly Kale with Salmon and Chilli


  • 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


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!

Curly Kale with Salmon and Chilli

Have you cooked with kale yet?

 Loading InLinkz ...

Like what you've read? Then why not follow Vicki on Facebook, Twitter, YouTube, Pinterest and Instagram

Never Miss A Post!

Subscribe to HonestMum for my weekly email newsletter where I share my new blog posts, blogging tips, event invitations, competitions and news about my new book:

75 Responses

  1. Lucy @ Bakingqueen74

    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 CakeMy Profile

  2. Sarah-Jane K

    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 CardsMy Profile

  3. Emma

    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)My Profile

  4. Lydia Gerratt

    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 oilMy Profile

  5. Mumma McD

    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 accessibleMy Profile

  6. North East Family Fun

    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’sMy Profile

  7. Mel

    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 PuréeMy Profile

  8. International Elf Service

    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 SoupMy Profile

  9. Ness

    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 CakeMy Profile

    • honestmum

      This definitely holds its shape better and I think of it as sort of a cross between spinach and cabbage really x

  10. Villa Pia

    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 FollowMy Profile

  11. kerri-ann

    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}My Profile

  12. Californian Mum in London

    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 FriendsMy Profile

  13. Marta

    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 recently posted…Apple Raisin Cinnamon SconesMy Profile

  14. Sandi @ Sandi'sAllergyFreeRecipes

    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)My Profile

  15. Alison

    I love salmon but never thought to combine it with kale. It looks really tasty
    Alison recently posted…The Ultimate Spaghetti BologneseMy Profile

  16. Vicki Montague - The Free From Fairy

    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-freeMy Profile

    • honestmum

      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

  17. Becky | Spirited Puddle Jumper

    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 PastaMy Profile

  18. Dawn of the Dad

    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 BoyMy Profile

  19. Ciara (My Fussy Eater)

    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 RisottoMy Profile

  20. Laura

    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 22/3/15My Profile

    • honestmum

      It’s delicious, especially drizzled in olive oil and lemon or soya sauce and sesame oil- you will love it Laura x

  21. Toni @ Gym Bunny Mummy

    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 2015My Profile

  22. Adele Clarke

    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 LasagneMy Profile

  23. Rachel

    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.

  24. jenny paulin

    that looks so tasty , i love salmon but not tried pan fried kale before x
    jenny paulin recently posted…Mini Egg Chocolate CakeMy Profile

  25. jenny

    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’My Profile

  26. Fionnuala

    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 2015My Profile


Leave a Reply

Your email address will not be published.

CommentLuv badge