garlic and honey salmon fillets fried in coconut oil served with curly leaf kale.
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I remember when I was a little girl getting me to eat any type of fish was the biggest battle ever! I hated it, it had this horrible smell and they all just looked ugly and scary! Now I eat it twice a week without fail. Salmon is on my top list of the nicest fish iv eaten so far, I mean its not as nice as cod or haddock but I enjoy it enough to want to eat it again. It's also reasonably cheap which is a bonus for me. I personally prefer salmon fillets to smoked salmon or salmon steak but my husband and daughter seem to like smoked more, not sure why though, or maybe because they put it in a grilled bagel topped with cream cheese mushrooms and chives. Whatever the reason salmon fillets triumph smoked but a long shot!!
Anyway, like all my other recipes this is easy and quick to make and is a perfect meal for the family, babies included. But first id like to share the health benefits to the two most important ingredients in this meal.
Health Benefits:
Salmon- Salmon is an oily fish and is generally considered as a super food, simply because the health benefits are amazing. It has a high source of protein vitamins and minerals such as potassium and vitamin B12 as well as containing omega-3 fatty acids which contribute to the functioning of the brain and heart. Scientists have proven that salmon can also help lower the risk of cancer and diseases like diabetes, high blood pressure or asthma. It even helps brain development in unborn children!!
Kale- Gosh where do I begin. Kale is truly just truly amazing! honestly no other green veg comes close! not even spinach! The health benefits are incredible and endless but I'll just name a few.
Not only does it help maintain that healthy glow on your face and body because it is an antioxidant it also helps maintain your hair and nails. Kale is also beneficial because it aids digestion and maintains healthy bones. It lowers the risk of diabetes. high blood pressure and cancer. Kale is known to be high in lutein and Zeaxanthin which are powerful nutrients that not only help protect the eyes, especially in older people, but it helps lower the risk of macular degeneration.
Recipe
Yields 4 prep time 5-10 mins cook time 25 mins
You will need
200g curly kale
300g cooked basmati rice
4 salmon fillets skin on 1 inch thick
3 garlic gloves crushed
5 tbspns manuka honey
6 tbspns coconut oil
1 tspn seas salt
2 tspn cracked black pepper
1 onion diced finely
half a sweet pepper chopped
Method
Wash and drain kale then set aside
Clean and de scale salmon remembering to leave the skin on then place on a plate or foil and rub in the salt and pepper.
In a separate bowl mix together your garlic honey and pour generously over the salmon and allow to marinade for about 5 or 6 minutes.
Using your griddle pan add 2 tbspns of coconut oil sautee the onions and peppers on a medium high heat until the onions become soft then set aside.
Using the same griddle pan on a medium high heat add the remaining coconut oil and salmon fillets skin side down allowing to cook for 5 minutes then flip and allow to cook for a further 5-6 minutes.
serve salmon on a bed of basmati rice with chopped onions, peppers and kale.
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