Berry-Glazed Salmon with Kale Salad

Berry-Glazed Salmon with Kale Salad creates  a perfect balance between sweet and savoury flavours, making it a standout dish for any meal. The natural sweetness of the mixed berries in the glaze complements the savoury richness of the salmon, but this is not everything. Not only is this dish delicious, it’s also rich in omega-3 thanks to the salmon and antioxidants in the berries, which help reduce inflammation and support overall health.

This dish is particularly comforting during the winter months. The warmth of the baked salmon, combined with the rich berry glaze, offers a cosy, hearty meal that’s perfect for cold days. The kale salad on the side is equally beneficial, packed with vitamins, minerals, and fibre. This combination ensures a well-rounded meal that supports heart health, reduces inflammation, and provides essential nutrients for overall well-being.

This recipe is designed to serve four people, making it an excellent choice for a healthy family dinner or a special occasion. It's straightforward to prepare and incorporates ingredients that are easily available, ensuring that you can enjoy a gourmet meal without spending hours in the kitchen. It’s great for any occasion, for when you're looking to boost your health with nutrient-dense foods, or simply want to try something new and delicious.

Ingredients for 4 People:

For the Salmon:

• 4 salmon fillets
• 250g mixed berries (blueberries, raspberries, strawberries)
• 30ml honey or maple syrup
• 15ml balsamic vinegar
• 50g chopped walnuts
• 15ml olive oil
• Salt and pepper to taste

For the Kale Salad:

• 150g kale, stems removed and leaves chopped
• 1 avocado, sliced
• 1 orange, peeled and segmented
• 50g pomegranate seeds
• 30g slivered almonds
• 30g crumbled feta cheese

For the Citrus Dressing:

• 60ml fresh orange juice
• 15ml lemon juice
• 15ml olive oil
• 5ml honey or maple syrup
• Salt and pepper to taste

Method:

1. Prepare the Berry Glaze:
• In a small saucepan, combine the mixed berries, honey (or maple syrup), and balsamic vinegar.
• Cook over medium heat, stirring occasionally, until the berries break down and the mixture thickens, about 10 minutes.
• Use a blender or food processor to puree the mixture until smooth. Set aside.
2. Prepare the Walnut Crunch Topping:
• In a small skillet, heat the olive oil over medium heat.
• Add the chopped walnuts and a pinch of salt. Toast the walnuts until they are golden brown and fragrant, about 5 minutes.
• Remove from heat and set aside.
3. Cook the Salmon:
• Preheat your oven to 190°C.
• Season the salmon fillets with salt and pepper.
• Place the salmon fillets on a baking sheet lined with parchment paper.
• Brush each fillet generously with the berry glaze.
• Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
4. Prepare the Citrus Dressing:
• In a small bowl, whisk together the orange juice, lemon juice, olive oil, honey (or maple syrup), salt, and pepper. Set aside.
5. Assemble the Kale Salad:
• In a large bowl, massage the chopped kale with a pinch of salt until it starts to soften.
• Add the sliced avocado, orange segments, pomegranate seeds, and slivered almonds.
• Drizzle the citrus dressing over the salad and toss to combine.
• Top with crumbled feta cheese.
6. Combine and Serve:
• Once the salmon is done, sprinkle the toasted walnuts over each fillet for a crunchy topping.
• Serve the salmon alongside the refreshing kale salad, and enjoy!

The Recipe Against Chronic Inflammation:

• Salmon: Salmon is rich in omega-3 fatty acids (EPA and DHA), which have powerful anti-inflammatory properties. Omega-3s help reduce the production of inflammatory molecules and have been linked to a lower risk of chronic diseases like heart disease and arthritis.

• Mixed Berries: Berries are packed with antioxidants such as anthocyanins, which help reduce inflammation, boost immunity, and lower the risk of heart disease. Antioxidants neutralise free radicals, preventing oxidative stress and inflammation.

• Walnuts: Walnuts are an excellent source of omega-3 fatty acids, which reduce inflammation. They also contain antioxidants and polyphenols that support heart health and reduce the risk of chronic diseases.

• Kale: Kale is loaded with vitamins A, C, and K, as well as antioxidants and anti-inflammatory compounds like quercetin and kaempferol. These nutrients help reduce inflammation and protect against chronic diseases.

• Olive Oil: Extra virgin olive oil is high in monounsaturated fats and contains oleocanthal, an antioxidant with strong anti-inflammatory properties similar to ibuprofen. It helps reduce inflammation and lower the risk of chronic diseases.

Enjoy this delicious and nutritious meal, rich in anti-inflammatory ingredients that support your overall well-being! If this is still not enough for you, and you’re considering taking supplements to further fight inflammation, we’ve got just the thing for you. Simply Nootropics Essentials is a blend made with ingredients like Ashwagandha, Brahmi, CDP Choline, L-Theanine, Lion’s Mane Mushroom, Panax Ginseng, and Ginkgo Biloba, all designed to reduce inflammation and boost cognitive function.