Kale Salad with Salmon: A Healthy and Delicious Recipe You'll Love

This kale salad with salmon is savory and light yet filling. Flaky salmon is paired with fresh kale, parmesan cheese, toasted breadcrumbs and a soft boiled egg. Topped with a honey-lemon vinaigrette dressing this recipe is perfect for lunch, dinner and meal prep!

If you love salads like me, you will love this "HEB" inspired savory kale salad, Jersey Mike's Sub in a Tub or this Grilled Chicken Caesar Salad.

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WHY KALE SALAD WITH SALMON IS THE PERFECT HEALTHY MEAL

This healthy kale salad is perfect for an at-home salad recipe. It is extremely easy to prepare and can be made ahead of time. This salad gets better with time and can be made in full.

I lived in Texas for a little over one year after giving birth to my daughter and experienced the goodness of being able to shop at HEB. Their ready made section is top tier and I would always grab their savory kale salad. This recipe is similar to that but we are expanding it a bit and adding delicious protein.

HEALTH AND NUTRITIONAL BENEFITS OF KALE

This recipe contains so many health benefits. The base of this recipe is massaged kale. Kale is rich in nutrients, high in antioxidants, great for bone and digestive health and lastly, is low in calories.

Also, kale is packed with vitamins A, C and K which aides in great immune function, skin health, and blood clotting. It's also a great source of folate and magnesium.

HOW SALMON ENHANCES HEALTH BENEFITS AND THIS SALAD

Pair this nutritious salad with fish such as salmon, and you have a full meal! Salmon is rich in omega-3 fatty acids, also high in protein and supports heart and brain health.

Salmon is rich in vitamins and minerals (Vitamin D and B12) and is a great aide in combatting high cholesterol. It's rich on soluble fiber which helps to lower LDL cholesterol levels.

RECIPE VIDEO

HOW TO MAKE KALE SALAD WITH SALMON

As mentioned, this salad is so delicious and easy to make. You will need a handful of household ingredients and a large bowl to prepare the recipe.

INGREDIENTS NEEDED

For the Salad Dressing

1. Olive Oil. Extra Virigin Olive works best, I used a lemon flavored oil from Emblem Olive Oil!
2. Dijon Mustard. This ingredient will bring a rich, nutty and slight poignant flare to the dressing.
3. Fresh Garlic (Garlic Paste). Roughly chop garlic or like me, use garlic paste that works really well with this dressing.
4. Honey. A healthy sweetener that will aide in cutting the notes from the mustard and garlic.
5. Red Pepper Flakes (Optional). This ingredient is optional but adds a nice kick to the recipe and isn't super overpowering, give it a try!
6. Lemon. Anytime I prepare seafood/fish, lemon is always a great ingredient to use for added flavor.

Additional Ingredients

1. Kale. I used prepackaged but you can certainly use fresh and remove the stems, clean and roughly chop.
2. Shaved Parmesan. If you are wanting to try this recipe as close to the recipe listed here, shaved parmesan works best. The nutty and salty flavor is a key ingredient in this kale salad with protein.
3. Panko Breadcrumbs. Unlike larger croutons, we will use panko or Italian style breadcrumbs to add texture and crunch to this recipe. Use what you have on hand!
4. Salt + Pepper. We will season several layers of this recipe, grab the two classic seasonings!
5. Salmon. Wild caught is always best to use, we will discuss this a bit further in another section of this blog post below.
6. Season All. Use your favorite savory seasoning blend to season the salmon. This one is my favorite.
7. Soft Boiled Egg (optional).

STEP-BY-STEP INSTRUCTIONS

This kale salad with protein comes together with minimal ingredients and steps.

How to Boil Soft Egg

This step is optional but to add extra protein to this healthy kale salad, we are adding one soft boiled egg, yum! Preparing a soft boiled egg is easier than you think, keep reading.

In a small sauce pot, fill with water for boiling. Bring the pan to medium high heat and allow the water to come to a slow boil. Carefully place an egg into the boiling water and cover and boil for 5-6 minutes, boil longer for a harder egg yolk.

Immediately after the 5-6 minute mark, place the boiled egg into an ice bath for 2-3 minutes. Peel and set aside for later use.

Prepare the Breadcrumbs

First, prepare the breadcrumbs by measuring the panko breadcrumbs and placing in a small to medium sized pan with olive oil on medium/high heat. Stir occasionally while allowing the panko breadcrumbs to brown and toast. In detail, this step will take less than five minutes.

I like to season the breadcrumbs with a touch of salt and pepper while browning. Place the toasted breadcrumbs on a plate or bowl and allow to cool until assembly time.

Lemon Vinaigrette Dressing

Begin by placing the olive oil in bowl or measuring cup. Next, add in the garlic, mustard, honey, red pepper flakes (optional), salt, pepper and lemon juice.

Whisk gingerly for two to three minutes until the salad dressing ingredients are mixed thoroughly and well combined. This mix will be slightly thick, you can certainly add less oil for a thinner consistency.

How to Sear the Perfect Salmon

Place the salmon on a clean surface and use a paper towel to pat the salmon dry. Season liberally with your favorite season all on both sides and set aside.

In a medium sauté pan, turn the heat to medium high heat. Add about one teaspoon of cooking oil and place the salmon in the pan. Prepare and cook the salmon until your desired temperature is reached. I prefer salmon cooked medium to medium well but feel free to prepare according to your liking.

How to Assemble the Healthy Kale Salad

It is important to note, the kale will need to be massaged. Begin by placing the kale in a large salad bowl for mixing. With clean (and preferably warm hands), gently massage the kale for up to one minute. This oils and warmth in your hands will help to break the kale down and wilt the kale.

Now, using the bowl where the kale was previously massaged; pour in the parmesan cheese, toasted breadcrumbs and season again with salt and pepper. Then, pour the lemon vinaigrette over the salad and toss until all the ingredients are mixed with the salad dressing.

At this instant, set the salad aside, remember, the longer this salad marinates the better!

How to Assemble Kale Salad with Salmon

Using a large plate, place prepared kale salad down first. Layer the cooked salmon on top of the salad and lastly place the sliced soft boiled egg onto the salad and enjoy!

TIPS FOR PERFECTING YOUR KALE SALAD WITH SALMON

1. Massage the kale. As mentioned in this post, it is important to make sure the kale is massaged for best results. Make sure your hands are clean, you can add a small drop of oil to your hands and begin massaging the kale.
2. Taste for desired flavor profile. It's important to season each layer of this recipe by seasoning the kale, salmon, breadcrumbs and salad dressing.
3. Purchase quality salmon. Make sure to purchase quality salmon for fresh and best results. Purchasing wild-caught, pink salmon or farm raised works best.
4. Get festive with toppings. This salad is a perfect base recipe, get creative by adding nuts, cranberries, additional veggies, fruits or fresh herbs.

RECIPE SUBSTITUIONS AND VARIATIONS

1. Protein. Use your favorite protein such as grilled shrimp, chicken or an assortment of fish.
2. Greens. You can substitute the kale with a host of additional greens such as spinal, arugula or even iceberg. Be sure to note, this salad works best with a hearty green like kale if you are making this ahead of time or for meal prep. If using another green leaf, be sure to keep the the salad dressing separate until ready to serve!
3. Salad Dressing. Interested in using a different salad dressing flavor? Try cilantro lime dressing, miso dressing or honey mustard dressing.

HOW TO STORE LEFTOVERS

Looking to meal prep or store leftovers? Simply allow salmon to come to room temperature first after cooking and place that and the salad in a storing container.

This recipe lasts for 3-4 days when stored appropriately!

I HOPE YOU ENJOY THIS KALE SALAD WITH SALMON!

I hope you enjoyed this kale salad with salmon, be sure to try out my other salad recipes. If you try this recipe, I'd love to see it! Share it with me on Facebook, Instagram, or Pinterest.

"HEB" inspired savory kale salad

Jersey Mike's Sub in a Tub

BBQ Chicken Salad