Kale and Savoy cabbage are braised with garlic, apple, potatoes, and carrots to make a tender bed of vegetables for baked salmon.

Salmon and Greens Image - Masterfile

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

3 cloves garlic, minced

1 small Granny Smith apple, peeled and thinly sliced

3/4 pound all-purpose potatoes, peeled and cut into ½-inch chunks

1/2 cup thinly sliced carrots

2/3 cup chicken broth, homemade or reduced-sodium canned

3 cups shredded Savoy cabbage (about ½ pound)

2 cups shredded kale (about 4 ounces)

2 tablespoons balsamic vinegar

1/2 teaspoon salt

1 1/4 pounds salmon fillets, cut into 4 equal serving pieces

Directions

1. Preheat the oven to 425°. Spray a 7 x 11-inch baking pan with nonstick cooking spray.

2. In a large nonstick skillet, heat the oil over medium heat. Add the garlic and apple, and cook, stirring frequently, until the apple is golden, about 3 minutes.

3. Add the potatoes, carrots, and broth. Cover and simmer until the potatoes are almost tender, about 7 minutes.

4. Stir in the cabbage, kale, vinegar and ¼ teaspoon of the salt. Partially cover and cook until the cabbage has wilted and the potatoes are tender, about 10 minutes.

5. Meanwhile, place the salmon in the baking pan. Rub with the remaining ¼ teaspoon salt. Bake for 10 minutes, or until the salmon just flakes when tested with a fork. Serve the salmon on a bed of the braised vegetables. Makes 4 servings

Nutrition Facts

per serving
calories 363
total fat 14g
saturated fat 2.4g
cholesterol 86mg
dietary fiber 5g
carbohydrate 29g
protein 31g
sodium 562mg
 

Good source of: beta carotene, niacin, omega-3 fatty acids, potassium, selenium, thiamin, vitamin B12, vitamin B6, vitamin C

About Savoy Cabbage

Savoy cabbage is a good source of folate, and it also contains vitamin C and fiber; in addition, Savoy has more beta carotene than most other types of cabbage. Experimental studies show that the phytochemicals in cruciferous vegetables such as Savoy cabbage may fight cancer.

If you are carefully watching your sodium, be sure to read this before preparing this recipe:Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 12 Sep 2011

Last Modified: 24 Mar 2015