Already have enough recipes for healthy, easy, one-pan, perfectly balanced weeknight dinners? Yeah, I didn’t think so. So here comes variation #3 for my National Nutrition Month series of MyPlate Bakes… and this time, we’re packing some major superfoods! This one-pan-meal is filled to the brim with omega 3’s, leafy greens, antioxidants, fiber, protein, potassium, along with your recommended daily allowance of deliciousness!
If you’ve been tuning in for this month’s other themedposts, you’re probably getting used to the drill:
1. Just like last time, preheat your oven to 400 F and collect your ingredients. Line a sheet pan with aluminum foil for easy cleanup, and take out your favorite medium-sized bowl that you’ll use to toss together the ingredients.
2. Take out a bag of the daintiest potatoes that you can find at your market. I was hoping to get all pretty purple potatoes, but had to settle for a variety pack. (I survived.) We don’t even have to bother chopping them before tossing them with our simple seasonings: olive oil, salt and pepper. Throw them into the oven to start cooking while you prep the rest of the meal.
3. De-stem a bundle of kale and roughly chop (or even tear) it into chunky pieces before tossing it with a little more of the same olive oil + salt + pepper. After the potatoes have roasted for 20 minutes, take out the sheet pan and cover half of it with just HALF of the kale from your bowl. The other half we’re going to save for the end, to protect the first portion from some upcoming broiler heat!
4. Once you add the kale to the pan, it’s also time to add the salmon. You only need a piece of fish big enough to serve two, so I actually sliced off a hunk of this larger filet to use in another meal. Just set it skin-side-down, top with a drizzle of balsamic vinegar, salt + pepper, and a few fresh slices of lemon. Simple but perfect!
Throw it all back in the oven, and let it cook until the kale starts to crisp up into chips. Once that happens, it’s time to distribute the rest of the fresh kale on top of the crispy kale, and put everything under the broiler to finish. Just a couple of minutes will take care of your pile of tasty kale, and put a finishing touch of color on your fish.
Tada! Perfectly tender salmon, crispy kale chips, and potatoes that are crunchy on the outside and astoundingly creamy on the inside. Some of the kale looks a little overdone in this shot, but I’ve adjusted the method since these photos were taken and you shouldn’t have any problems. You should also disregard my parchment paper experiment and stick with aluminum foil! Aren’t you glad that I make all of the mistakes for you??
And of course, don’t forget to come back next week for one last variation! National Nutrition Month doesn’t celebrate itself, people!!!
MyPlate Bake #3: SuperFood Salmon with Crispy Kale
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: Serves 2
For the Potatoes:
about 10 tiny round potatoes, purple or whatever is available.
2 tsp. olive oil
salt and pepper to taste
For the Crispy Kale:
1 bunch of kale, ribs removed and roughly chopped
2 tsp. olive oil
salt and pepper to taste
For the Salmon:
one 6-10 oz. salmon filet
a drizzle of balsamic vinegar
a sprinkle of salt and pepper
3 thin slices of lemon
Preheat your oven to 400 F and collect your ingredients. Line a sheet pan with aluminum foil for easy cleanup.
Wash the potatoes and pat them dry with a clean towel before tossing them in a medium bowl with the olive oil, salt and pepper. Arrange the potatoes in a single layer covering another quarter of the sheet pan, and put it into the oven to begin roasting.
Meanwhile, remove the tough ribs from the kale and roughly chop the greenery. Toss it in the same bowl that you used for the potatoes, adding the additional olive oil, salt and pepper.
After the potatoes have cooked for 20 minutes, remove them from the oven and distribute half of the kale over half of the sheet pan, reserving the rest for later. On the remaining quarter of the sheet pan, place your salmon filet, skin side down, and top it with a drizzle of balsamic vinegar, a sprinkle of salt and pepper, and the fresh lemon slices. Return the pan to the oven to continue to bake.
After another 10-15 minutes, when the kale has become crisp, remove the pan from the oven and spread the rest of the fresh kale in a layer on top of the cooked kale. Move your oven rack to about 6 inches below the oven's top. Turn on the broiler and place the pan back into the oven. Watch the potatoes carefully to be sure that they don't burn, and allow to broil until the kale is crisp, and the salmon is lightly browned, about 5 minutes.