Recipes for Health

  

Sautéed Chard and Salmon

 

INGREDIENTS

• 1 lb. wild salmon fillet, skinned

• Freshly ground black pepper to taste 

• Juice of ½ lemon 

• 1 tsp. tamari 

• 1 tsp. toasted dark sesame oil

• 1 lb. Swiss chard

• 4 tsp. extra virgin olive oil 

• 1 medium onion

• 3 garlic cloves, thinly sliced

• Sea salt to taste

• Red radishes cut into decorative shapes for garnish 

 

DIRECTIONS

 

1. Cut salmon fillets into 6-8 pieces, season with

pepper to taste. Squeeze on lemon juice, and

then drizzle with tamari and sesame oil. Turn

pieces over and coat all surfaces. Set aside while

you prepare the greens.

 

2. Wash chard, and then cut/strip leaves from

stalks. Chop leaves coarsely. Slice stalks crosswise

into 1/4 inch pieces. Set aside.

 

3. In a large skillet, heat 2 tablespoons of the oil

over medium heat. Add the onion and sauté for

5-7 minutes, until soft and translucent. Reduce

heat if onions cook too fast. Add garlic and cook

for 1 minute.

 

4. Stir in chard stems and 2-3 tablespoons water.

Cover and cook for 2 minutes. Stir greens into

onion mixture, cover and cook for 3-5 minutes,

stirring frequently. When ready, greens should

be tender and still bright green. Sprinkle with a

pinch of sea salt and stir. Remove to a platter.

 

5. In a skillet, heat the remaining 2 teaspoons of oil

over medium heat. Add the salmon pieces in a

single layer and cook for 1 to 2 minutes each side;

when salmon is cooked, place on top of greens.

Garnish with radishes, serve with brown rice.

 

Sautéed Kale with Smoked Paprika

 

Any variety of kale will work in this recipe 

If available, try ruffled Red Russian kale, Tuscan kale or Salad Savoy.

INGREDIENTS

• 8 cups (packed) kale, center ribs and stems removed, leaves coarsely chopped (from about 1½ pounds)

• 2 Tbsp. olive oil, divided

• ¾ cup chopped onion

• ¼ to ½ tsp. sweet or hot smoked paprika*

• Generous pinch of dried crushed red pepper
 

DIRECTIONS

Cook kale in large pot of boiling salted water until wilted, about 5 minutes. Transfer to colander; drain.

Heat 1 tablespoon oil in heavy large skillet over medium heat.

Add onion and sauté until soft, about 5 minutes. 

Stir in 1/4 teaspoon smoked paprika and crushed red pepper; sprinkle with salt. 

Add kale and sauté until heated through, about 4 minutes. 

Season to taste with salt and pepper and more smoked paprika, if desired. 

Transfer to serving bowl; drizzle with remaining 

1 tablespoon oil and serve. 

*Sweet smoked paprika is sometimes labeled

Pimentón Dulce or Pimentón de La Vera Dulce,

and hot smoked paprika is sometimes labeled

Pimentón Picante or Pimentón de La Vera Picante;

available at some supermarkets and specialty food stores

 

Tuna Steaks with a Cucumber Dill Salsa

 

INGREDIENTS

• Half of a large cucumber – cut lengthwise

• 2 Tbsp. fresh dill, chopped

• 1 cup purple kale, finely chopped

• 3 Tbsp. olive oil

• 4, 4-6 ounce tuna steaks

• 1 Tbsp. red wine vinegar

• Sea salt and black pepper

• To make Cucumber Dill Salsa:

Scoop out the seeds of the cucumber and dice. Mix cucumber with the dill and kale.

 

DIRECTIONS

Heat a skillet over medium-high heat.

Rub oil on tuna steaks and cook for 2-3 minutes on each side. Place tuna steaks

on plates and top with cucumber salsa.  Keep skillet over medium-high heat and

add 2 tablespoons olive oil, vinegar, salt and pepper to taste. Let sauce sizzle for a

few seconds and then drizzle over fish with salsa. 

Serve immediately. 

Notes: Time of cooking tuna will vary due to thickness and preference. Most enjoy

tuna medium-rare, leaving it a bit pink in the middle. Substitute fennel for cucumber

or bok choy for kale for a different twist.