Wild Salmon with Buttered Kale (Bulletproof)

8 30 513
Ingredients Minutes Calories
Prep Cook Servings
12 min 18 min 2
Wild Salmon with Buttered Kale (Bulletproof)
Health Highlights

Ingredients


2 fillet (170g) Atlantic salmon, wild
1 tsp Coconut oil
1 pinch Sea Salt
1 tbsp Butter, grass fed, unsalted (for fish)
1 bunch Kale (stems removed and leaves torn into pieces)
2 tbsp Butter, grass fed, unsalted (for kale)
1 tbsp Chives (minced, or parsley or dill)
4 lemon wedge Lemon

Instructions


  1. Preheat oven to 320°F (160°C). Place the salmon filets on parchment paper on a baking sheet. Rub with coconut oil, season with sea salt, and top with butter.
  2. Wrap the parchment around the salmon, folding the seams and tucking them to make sure the steam doesn’t escape.
  3. Bake until the fish is medium-rare, about 18 minutes. 
  4. While fish is baking, steam kale until just wilted, about 3 minutes. 
  5. Drain kale, add butter, salt to taste, and plate. Put the salmon on top, and sprinkle with chopped herbs and fresh-squeezed lemon juice. Serve.

Notes:

Nutrition Highlights

  • Salmon is a great source of protein and contains Omega 3 fatty acids which are excellent for brain health.
  • Kale is very high in fiber and an excellent source of vitamin C, calcium, and iron.

Nutrition Facts

Per Portion

Calories 513
Calories from fat 314
Calories from saturated fat 136
Total Fat 35 g
Saturated Fat 15.2 g
Trans Fat 0 g
Polyunsaturated Fat 6.3 g
Monounsaturated Fat 4.0 g
Cholesterol 140 mg
Sodium 301 mg
Potassium 1831 mg
Total Carbohydrate 13.8 g
Dietary Fiber 11.9 g
Sugars 3.2 g
Protein 42 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.9
Vegetables 4.0

Energy sources


Pygal6%396.6860023797503108.8510602236860561%445.2458549097256253.6774310710603733%304.7868606294996149.79993179171436%61%33%CarbohydratesFatProtein

Meal Type(s)

Lunch




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