Salmon with kale, avocado and veggie wok

A Healthy Keto Dish

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Simple, fast and easy to prepare, this is a low calorie fish and vegetables dish which can also form part of your Ketogenic Diet because it is very low in carbohydrates, moderate in proteins and high in fats.

Baked salmon with steamed kale and a wok of tomatoes, shallots and mushrooms. Only 20 minutes preparation time.

salmon, avocado, kale and mushroom - tomato wok on a plate
Salmon, kale with cream, avocado and wok (mushrooms and tomatoes) A. Whittall

The Recipe

By , Oct 21, 2018

Gluten Free icon

Gluten Free

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Low Calorie

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Keto Diet

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Total time: 20'

Nutrition facts

Values based on one - 1 serving of approx. 20 oz ( 550 g); this recipe is for one serving.

Item

Value

Calories per serving

682

Total Fat content

48.8 g

Net Carbohydrate content**

13.4 g

Protein content

41.7 g

** Net carbohydrates = Total Carbohydrates - Fiber content

Ingredients

  • 3.5 oz of young kale leaves with stems (100 g)
  • Half a medium sized avocado (1.7 oz - 48 g)
  • 1 ⁄ 3 lb of salmon with its skin (150 g)
  • 1 ⁄ 3 lb of white button mushrooms (150 g)
  • 2.2 oz of cherry tomatoes (65 g)
  • One medium sized shallot (0.8 oz - 23 g)
  • Salt and freshly ground black pepper
  • ¼ teaspoon ginger powder seasoning
  • 1 tablespoon of cream
  • 1 ½ tablespoon of extra virgin olive oil

You will also need a bit of aluminium foil.

About this Recipe

Type of dish: Main Course

Ketogenic Diet dish, appropriate for a pescetarian ⁄ pesco-vegetarian diet.

Suitable for a Low calorie diet and Gluten Free diet

Highlights

The avocado adds oleic acid a monounsaturated fat, and is rich in potassium, vitamin B5 and B9, selenium and zinc. Mushrooms also have vitamins C, D and B as well as magnesium, iron and phosphorus. The olive oil adds more oleic acid as well as linoleic acid fats.

The cream provides some fat for those on a Ketogenic Diet.

Directions

Preparation Time: 20 minutes
Cook time: 15 minutes
Total Time: 20 minutes
Yield: 1 serving

Wash the kale leaves, and chop them into strips 1 inch wide (use the stems too). Place them in a pot and steam for 6 minutes until soft. Drain any liquid and set aside.

raw kale on a chopping board
Washed Kale. A. Whittall

Cut one medium avocado in half with a sharp knife by slicing through it lengthwise until you feel the knife hit the pit.

Turn the avocado around and repeat the process. Twist the two halves apart.

Scoop the avocado with a spoon and place it on a plate.

Wrap the remaining half (keep the half with the pit) in plastic wrap and put it in the refrigerator. You can use it in another dish.

An avocado cut in half
Cut your avocado in half. A. Whittall

Wash the mushrooms and the cherry tomatoes. Slice the mushrooms. Quarter the tomatoes.

Peel the shallot and halve it lengthwise. Then lay the half flat on the cutting board and cut across into thin slices.

The shallot will give the dish a distinct mellow flavor, less intense than garlic or onion.

Set aside while you prepare the salmon.

sliced mushroom, cherry tomato and shallot
Sliced cherry tomatoes, mushrooms and shallot.. A. Whittall

Cut from a filet a slice of salmon (keep it with its skin). Place it on a piece of aluminium foil.

Season it with salt and pepper and pour half a tablespoon (½ Tbsp) of extra virgin olive oil over it (optional: you can also add a dash of lemon juice).

raw salmon on aluminium foil, with salt pepper and olive oil
Slice of raw salmon with olive oil, salt and pepper. A. Whittall

Wrap it and place it in a pan. Put it in the oven (no need to preheat it) at 375° F (190°C).

Bake for 15 minutes while you prepare the wok with the mushrooms, tomatoes and shallot.

Salmon wrapped in foil, ready for the oven.
A. Whittall

Heat a wok (or a pan, which will work just the same), and add 1 tablespoon of extra virgin olive oil, when warm, put the shallot, tomatoes and mushrooms in the pan.

Season with salt and pepper and add ¼ teaspoon of ground ginger powder (¼ tsp).

Cook at low heat and stir occasionally.

mushroom, tomato and shallot in the wok
Start cooking the shallot, tomatoes and mushrooms. A. Whittall

The mushrooms and tomatoes will release plenty of liquid and the cooking improves the lycopene content in the tomatoes:

Cooking Tomatoes enhances their health benefits

According to a study by Cornell University, cooking tomatoes for 15 minutes although it reduces the vitamin C content slightly (by 15%), it increased the beneficial trans-lycopene content by 171% and the cis-lycopene by 17%. Antioxidant content grew by 34%.

Lycopene has protective effects against cardiovascular disease (Costa-Rodrigues, Pinho, Monteiro, 2018) ( 1 ) and has antioxidative, anti-inflammatory and neuroprotective properties which can help treat several-age related chronic diseases (Zhao, 2018) ( 2 ).

Cook until mushrooms are as soft as you like them.

By the way, mushrooms are very good sources of vitamin B2 and vitamin B3, they have plenty of fibre and also potassium, phosphorus and immune boosting zinc and selenium ( 3 ).

tomatoes, mushrooms and shallots simering in the wok
The mushrooms, tomatoes and shallots are now ready. A. Whittall

The salmon will be ready by now. Take out of oven and put on plate.

salmon baked in aluminium foil
Salmon juicy and healthy, baked in foil A. Whittall

Put the steamed kale on the plate next to the avocado, place the cooked mushrooms, tomatoes and shallots beside them.

Add one tablespoon of cream to the kale and season with salt and pepper. The cream will help add fat to your Keto Diet.

Enjoy!

salmon, avocado, kale and wok veggies on a plate
Salmon, kale with cream, avocado and wok cooked vegetables A. Whittall

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. ©2018. Salmon, avocado, kale and veggies. Patagonia Wellness, 21 Oct. 2018. http://www.patagoniawellness.com/diet-food/salmon-mushrooms-kale.html

Tags: Recipe, keto diet recipe, salmon recipe, salmon, avocado, kale, mushrooms, tomatoes

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References and Further Reading

(1) Costa-Rodrigues J, Pinho O, Monteiro PRR, (2018). Can lycopene be considered an effective protection against cardiovascular disease?. Food Chem. 2018 Apr 15;245:1148-1153. doi: 10.1016/j.foodchem.2017.11.055. Epub 2017 Nov 15

(2) Zhao B, et al., (2018). Lycopene Supplementation Attenuates Oxidative Stress, Neuroinflammation, and Cognitive Impairment in Aged CD-1 Mice, J Agric Food Chem. 2018 Mar 28;66(12):3127-3136. doi: 10.1021/acs.jafc.7b05770. Epub 2018 Mar 15

Betterhealth Victoria, Australia Mushroom.Better Health Channel