broiled salmon with a white bean, kale and proscuitto

We all know salmon is a great for many reasons. It is easy to cook, a great source of protein, is filled with beneficial heart healthy omega 3 fatty acids and has wonderful anti- inflammatory properties. Remember only to buy WILD salmon. Stay away from farmed fish. Farmed fish is filled with antibiotics and contain carcinogens (PCBs, dioxins and pesticide residues). Farmed salmon are frequently fed antibiotics which contribute to the growth of drug-resistant bacteria in humans who consume them. I really do not think fish are supposed to be raised eating corn, soy, GMO, chicken feces and that are fed chemicals to give them a pretty pink color… You take your pick.

salmon

Serves 4.

  • 1/4 lb proscuitto or pancetta
  • 2 Tbsp extra virgin olive oil
  • 4 cloves of garlic, minced
  • 4 cups kale leaves (chopped)
  • 1.5 cups homemade or organic chix broth
  • 3 cups cannellini beans (if canned then rinse and drain well)
  • 1.5 lb WILD salmon fillets, cut into 4 fillets
  • juice of one lemon
  • 1 tangerine/orange + zest
  • sprays of Bragg’s (soy sauce alternative)
  •  fresh ginger (graded) on top of fish (amount depends on you)
  • sea salt and pepper to taste
  • red pepper flakes if you like…
  • 1 tbsp virgin coconut oil for proscuitto

In a skillet, crisp proscuitto with 1 tbsp coconut  oil, stirring until all are nice and crispy. Remove and set aside. Add garlic to the same pan until it starts to sizzle, 1 min. Raise the temp to high and add kale with some broth. Sauté kale until it wilts about 1 minute. Add the rest of the broth and beans and bring to a boil. Reduce heat and cook for a couple of minutes until beans are cooked and the broth is reduced. I added lemon juice and some red pepper flakes for flavor, as well as salt and pepper.

Salmon should be placed skin side down. Season with salt pepper, ginger, orange juice and zest, and a spray of Braggs or coconut aminos. Broil 7-10 minutes for the middle to be left a little pink!

As  most of you know kale is the hype. If you want to be healthy you better love kale. Kale is not only a nutritional powerhouse, but can be cooked in so many ways. From chips to salads, kale should be your cooking buddy. Kale is full of antioxidants, iron, vitamin K, A, C, and is an anti-inflammatory food to name a few of its many benefits. I like to clean my kale and wrap  it in a damp paper towel to keep in crisp and fresh!

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About Skinny Fat Kids

I am a fat kid at heart. I don’t start a day without planning a meal; whether it is cooking with friends or trying out a new spot. It might have something to do with being a Mexican/Italian.. Since I was young I loved to help out in the kitchen and was open to all types of food. I appreciate what cooking comes along with… Family, friends and times you will never forget. Food for me is something that you can make taste good even though it is healthy! People have no idea how easy it is to throw together a perfectly well balanced meal that provides them with all the essential nutrients one needs. Each of us have your unique genetic needs, tastes, backgrounds which can be factored into your food and nutrition plan. “Change is one constant in our lives.” You can rid disease and illness through food. Food is something people do not clearly understand. I strongly believe in cooking with local, seasonal, organic, and nutrient-rich ingredients as best as you can. It is essential to eat only grass fed dairy and meat because they provide more essential nutrients as well as high levels of vitamins. Having a garden and knowing where your food comes from is essential! I owe a lot to my mom who many can attest that she is a GREAT entertainer. She seems to always be having a “dinner party” and always throws together something delicious. My objective in this blog is to share my love and knowledge of food and cooking with all you peeps. I want to give you all ideas on how easy it is to eat healthy and make food taste good. I want the standard american diet to be something of the past… TBC
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