Quick Pan-Seared Salmon with Kale and Apple Salad Dinner for a Healthy Weekday Meal

September 23, 2014


Are you in a rush to get dinner on the table when you get home? Whether you live alone or with a family of your own, making sure that every meal is healthy and delicious should be priority number one.

One of the best ways you can go for a mid-week dinner is with fish. Fish is not only a terrific source of lean protein, but it also contains many nutrients that do wonders for our body, like omega-3 fatty acid, which has been linked to preventing degenerative-cognitive diseases like Alzheimer’s disease.


  • Four 5-ounce center-cut salmon fillets (about 1-inch thick)
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons olive oil
  • Kosher salt
  • 1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
  • 1/4 cup dates
  • 1 Honeycrisp apple
  • 1/4 cup finely grated pecorino
  • 3 tablespoons toasted slivered almonds
  • Freshly ground black pepper
  • 4 whole wheat dinner rolls


10 minutes before you begin to cook, bring the salmon to room temperature to start.

Once the salmon is out, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let it stand for 10 minutes.

While the kale is doing its thing, cut the dates into thin slivers and the apple into matchsticks. Add the fruit, cheese and almonds to the kale.

Season it to your liking with pepper and toss it well for a few moments. Set it aside when you’re done, because it is time to move on to the fish.

Season the salmon very well using ½ teaspoon of salt and some pepper. Make sure you get the entire salmon covered. Heat the remaining 1 tablespoon oil in a large non-stick skillet over medium-low heat. Raise the heat to medium-high, and then place the salmon in the pan skin-up.

Cook until it is golden-brown on one side (about 4 minutes) and then flip it gently. Cook until the other side feels firm to the touch (about 3 minutes), and then plate the fish and the kale.

Voila! Dinner is served.

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