Diabetes Forecast

Salmon with Garlicky Kale

Per Serving

Salmon with Garlicky Kale

Makes: 4 servings
Serving Size: 4 oz. salmon, 1 cup kale
Calories 275
Fat 14 g
Saturated Fat 2.2 g
Carbohydrate 11 g
Fiber 3 g
Sugars 2 g
Cholesterol 75 mg
Sodium 310 mg
Protein 28 g
Choices: Vegetable 2, Lean meat 4, Fat 1
  • Makes: 4 servings
  • Serving Size: 4 oz. salmon, 1 cup kale
  • Preparation Time: 30 minutes
  • Cooking Time: 20 minutes


For the salmon
4 4-oz. salmon filets
1 tsp. olive oil
Salt and pepper to taste
For the kale
2 tsp. olive oil
4 garlic cloves, finely minced
2 lb. fresh kale, ribs removed and leaves coarsely chopped, with any yellow or wilted greens discarded
1/3 cup water
1 1/2 Tbsp. reduced-sodium soy sauce


  1. Rub the salmon with the olive oil and sprinkle with salt and pepper. Place the salmon on a foil-lined broiler tray and set the oven to broil. Broil the salmon about 8–10 minutes until it reaches desired doneness.
  2. Meanwhile, prepare the kale. In a large skillet or wok, heat the oil. Add the garlic and sauté for 3 minutes. Add in the kale, a bunch at a time, and cook until the kale wilts. Add the water, cover, and steam for about 5 minutes until kale is further wilted, but still slightly crisp. Dribble with soy sauce.
  3. Serve the broiled salmon with the kale.

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