Kale Salad with Salmon: A Nutritious and Flavorful Main Dish
Tender fish and crunchy toppings elevate hearty greens into a healthful, make-ahead dish.
Looking for a healthy recipe that’s packed with flavor and texture? This kale salad with salmon brings together everything you love about nourishing, delicious meals: hearty greens, roasted salmon, crunchy almonds, creamy goat cheese, and a tangy homemade vinaigrette. Perfect as a light dinner or upscale lunch, it combines impressive presentation with easy preparation—making it a modern classic for any home cook.
Why You’ll Love This Kale Salad
- Nutrient Dense: Kale is loaded with antioxidants, vitamins K and C, while salmon is an excellent source of heart-healthy omega-3 fatty acids.
- Texture Variety: Enjoy the contrast of crispy almonds, creamy goat cheese, and tender, flaky salmon.
- Fresh & Satisfying: The combination of sautéed vegetables, hearty fish, and bright, tangy vinaigrette keeps every bite exciting.
- Main Course Worthy: This isn’t a side salad—it’s a complete, filling meal with balanced protein, healthy fats, and fiber.
- Make-Ahead-Friendly: Many components can be prepped ahead, making this an ideal choice for meal prep and entertaining.
Ingredients
| Ingredient | Amount |
|---|---|
| Salmon fillets (skin-on) | 6 oz each (6 pieces) |
| Kosher salt | 3 tsp |
| Black pepper | To taste |
| Salted butter | 3 tbsp |
| Red onion | 1 (halved & sliced) |
| White mushrooms | 8 oz (sliced) |
| Dry white wine | 1/2 cup |
| Balsamic vinegar | 3/4 cup (divided) |
| Olive oil | 3/4 cup |
| Dried thyme | 1/2 tsp |
| Kale (about 1.5 lbs) | 1 bunch (stems removed, leaves thinly sliced) |
| Salted roasted almonds | 1 cup (chopped) |
| Goat cheese | 4 oz (crumbled) |
Step-by-Step Directions
- Prepare the Salmon:
- Preheat your oven to 425°F (218°C). Line a baking sheet with foil.
- Place the salmon skin-side down, season with 1.5 tsp salt and pepper.
- Roast for 12–15 minutes, until opaque and it flakes easily with a fork.
- Sauté The Vegetables:
- Melt the butter in a large skillet over medium-low heat.
- Add the red onion; cook, stirring occasionally, 7–9 minutes until soft.
- Add mushrooms, stir to coat, then pour in the white wine, 1 tsp salt, and pepper.
- Raise heat to medium-high and cook 3–5 minutes or until wine evaporates and mushrooms are tender.
- Transfer mushrooms and onions to a plate.
- Make the Balsamic Glaze:
- Add 1/2 cup balsamic vinegar to the same skillet.
- Bring to a boil over medium-high heat; cook 5–7 minutes or until reduced by about half and thickened enough to coat a spoon.
- Prepare the Vinaigrette:
- Combine 3/4 cup olive oil, 1/4 cup balsamic vinegar, 1/2 tsp dried thyme, 1/2 tsp salt, and a few grinds of pepper in a jar.
- Seal and shake vigorously until well mixed.
- Dress The Kale:
- Place sliced kale in a large mixing bowl.
- Pour over the vinaigrette and toss thoroughly, massaging the leaves gently to soften and brighten their color.
- Assemble the Salad:
- Add sautéed onions and mushrooms to the dressed kale and toss again.
- Gently toss in the chopped roasted almonds and crumbled goat cheese.
- Serve:
- Divide the kale salad among plates.
- Top each portion with a piece of roasted salmon.
- Brush each fillet lightly with the balsamic glaze for a bright, tangy finish.
Tips & Tricks for Success
- Massage the Kale: Don’t skip this step—massaging makes the kale softer, more tender, and less bitter.
- Customize Texture: Feel free to swap in toasted walnuts or pecans for almonds, or feta for goat cheese if preferred.
- Use Leftover Salmon: This recipe works beautifully with leftover or store-bought cooked salmon—just reheat gently and finish with glaze.
- Advance Prep: Prep the vinaigrette, chop kale, and sauté onion/mushroom up to 2 days ahead. Assemble just before serving.
Nutrition Notes & Health Benefits
- Kale: High in fiber, vitamins A, K, and C, and cancer-fighting antioxidants.
- Salmon: Packed with protein and essential omega-3s for heart and brain health.
- Almonds and Olive Oil: Provide healthy fats and vitamin E.
- Mushrooms: Add B vitamins, minerals, and a satisfying savory taste called umami.
- Goat Cheese: Adds creaminess and calcium, with tangy flavor and less lactose than cow’s milk cheeses.
Variations and Serving Ideas
- Protein Swaps: Try grilled shrimp, chicken, or even roasted chickpeas for a vegetarian version.
- Different Greens: Substitute baby spinach or arugula for a milder salad, or blend with kale for variety.
- Add Fresh Fruit: Sliced apples, pears, or even berries add a burst of sweetness that pairs well with sharp cheese and nuts.
- Serving Style: Serve as a meal-sized salad, or plate smaller portions as a starter for a dinner party.
Nutritional Summary Table (per serving, estimated)
| Nutrient | Estimated Amount |
|---|---|
| Calories | 490 |
| Protein | 35g |
| Total Fat | 32g |
| Carbohydrates | 17g |
| Fiber | 5g |
| Sugar | 6g |
| Sodium | 900mg |
Nutrition data are approximate and will vary based on specific ingredients and portions.
What Makes This Recipe Stand Out?
- Balanced Flavors: Earthy kale, tangy cheese, savory mushrooms and onion, sweet-tart balsamic.
- Simple Techniques: Oven-roasting and skillet-sautéing build deep flavor without complication.
- Versatility: This recipe can be adapted to use what’s in your pantry or fit various eating styles.
What others are reading
Pairings and Side Suggestions
- Beverages: A crisp Sauvignon Blanc or Pinot Grigio pairs beautifully with the salmon and vinaigrette.
- Bread: Serve alongside a slice of rustic sourdough, garlic toast, or even warm pita for a more filling meal.
- Soup: Begin with a light vegetable or tomato soup if serving this salad for dinner.
Storage & Make-Ahead Information
- Storage: Store dressed salad (without salmon) in an airtight container for up to 2 days. Keep roasted salmon separate for best texture.
- Make Ahead: Prep all components in advance—simply assemble and dress the salad, glaze the salmon, and serve.
Frequently Asked Questions (FAQs)
Can I use baby kale or mixed greens instead of mature kale?
Yes, baby kale and mixed leafy greens will give you a milder flavor and softer texture. You can substitute them directly, but skip the massaging step for baby greens.
Can I make this salad dairy-free?
Absolutely. Omit the goat cheese or replace it with a dairy-free cheese alternative. The salad will still have lots of flavor and texture from the vinaigrette, mushrooms, and almonds.
What type of salmon works best: wild or farmed?
Both wild-caught and farmed salmon work well in this recipe. Wild salmon tends to be leaner and has a deeper color, while farmed is often milder and richer in fat. Choose your preference or what’s available locally.
Can the vinaigrette be made in advance?
Yes, mix and refrigerate the vinaigrette up to 1 week ahead. Let it come to room temperature and shake well before using.
Is this salad good for meal prep?
Definitely. Prepare and store the components separately, then assemble when ready to eat for the freshest flavor and texture.
What other protein can I use if I don’t eat fish?
Grilled or roasted chicken, tofu, or hard-boiled eggs are all great substitutions for a similar protein boost.
Pro Chef’s Tips for the Best Kale Salad
- Don’t Overcook the Salmon: Remove the salmon from the oven as soon as it flakes. It will continue to cook slightly while resting.
- Layer Flavors: Using sautéed onions and mushrooms brings depth, while the balsamic glaze provides a bright, sharp finish.
- Keep It Crunchy: Add almonds last to preserve their texture, or toast them briefly for extra flavor.
- Drizzle to Serve: Brush the salmon with balsamic glaze just before serving to maintain both the glaze’s shine and freshness.
Perfect Occasions for This Salad
- Weeknight Dinners: Fast and satisfying, with easy cleanup.
- Dinner Parties: Striking presentation and crowd-pleasing tastes, perfect as a composed main.
- Lunch Prep: Keeps well for a portable, filling midday meal.
Summary
This kale salad with salmon is proof that healthy eating can be crave-worthy and easy to prepare. With its vibrant colors, mix of textures, and dynamic flavors, it’s sure to find a regular place in your meal rotation—whether you’re aiming to impress guests or simply feed your family the best.
Feel free to customize the toppings and vinaigrette to suit your taste or pantry. With minimal prep and unfussy cooking techniques, this salad brings together the best of nutritional value and culinary joy in every bite.
References
- https://www.thepioneerwoman.com/food-cooking/recipes/a32602657/kale-salad-with-salmon-recipe/
- https://www.thepioneerwoman.com/food-cooking/meals-menus/g37023193/salmon-recipes/
- https://www.eatyourbooks.com/library/recipes/2854017/kale-salad-with-salmon
- https://www.thepioneerwoman.com/food-cooking/meals-menus/g39539702/leftover-salmon-recipes/
- https://www.thepioneerwoman.com/food-cooking/meals-menus/g43920965/kale-recipes/
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