All Recipes - Lemon-Garlic Salmon with Kale & White Beans

Lemon-Garlic Salmon with Kale & White Beans

Name: Lemon-Garlic Salmon with Kale & White Beans
Total time: 60 minutes
Yield: 4
Ingredients: 2 fillets salmon fillets about 5-6 oz each; 2 tbsp olive oil; 3 cloves garlic minced; 1 tsp dried oregano; 0.5 tsp paprika; 0.5 tsp salt; 0.25 tsp pepper; lemon juice from half a lemon; lemon zest from 1 lemon; 0.25 cup vegetable broth; 0.5 onion finely chopped; 2 cloves garlic minced; 1 bunch kale stems removed and leaves chopped; 2 cups cooked navy beans; 0.25 tsp red pepper flakes; 0.5 tsp ground turmeric; 0.25 tsp salt; 0.25 tsp pepper; 1 tbsp parsley; 1 tbsp walnuts

This one-pan Mediterranean-inspired meal is packed with brain-boosting nutrients and warm, comforting flavors. The garlic-lemon salmon is cooked gently in olive oil and lemon juice, keeping it moist and tender. The turmeric gives the dish a bright yellow color, but the fresh lemon juice balances the flavor, preventing the turmeric from becoming overpowering. My family really enjoyed this meal—it’s flavorful, nourishing, and perfect for a relatively quick, healthy dinner.

Total Time: 60 minutes

Servings: 4

Ingredients

2 fillets salmon fillets, about 5-6 oz each
2 tbsp olive oil
3 cloves garlic, minced
1 tsp dried oregano
1/2 tsp paprika
1/2 tsp salt
1/4 tsp pepper
lemon juice, from half a lemon
lemon zest, from 1 lemon
1/4 cup vegetable broth

For the Kale and White Beans

1/2 onion, finely chopped
2 cloves garlic, minced
1 bunch kale, stems removed and leaves chopped
2 cups cooked navy beans
1/4 tsp red pepper flakes
1/2 tsp ground turmeric
1/4 tsp salt
1/4 tsp pepper
1 tbsp parsley
1 tbsp walnuts

Instructions

Heat 2 tbsp olive oil in a large skillet over medium heat. Add the garlic and cook for 30 seconds until fragrant.
Place the salmon fillets skin-side down in the pan. Season the salmon with oregano, paprika, salt, and black pepper.
Squeeze in lemon juice and add lemon zest and ¼ cup water or vegetable broth to help steam the fish.
Cover the pan and let it cook for 5-7 minutes, depending on thickness. The salmon is done when it flakes easily with a fork. I usually cut the fillets in half and then cook another minute or two.
Remove the salmon and keep warm, between two plates while you finish the beans and kale.
In the same skillet (after removing the salmon), add the chopped onion. Simmer for 2 minutes. Stir in garlic and cook for 30 seconds.
Add kale, cover the pan and cook until wilted, about 5 minutes. Season with salt, turmeric, and red pepper flakes.
Add the white beans. Stir until everything is evenly mixed. Let simmer, uncovered for 5 minutes to absorb flavors.
Plate the kale & white beans, then gently place the lemon-garlic salmon on top. Sprinkle with fresh parsley and chopped walnuts for extra brain-boosting benefits. Serve with a lemon wedge.

Serving Suggestions

Whole-Grain Pita or Bread – A slice of whole-grain sourdough or a piece of warm whole-wheat pita would complement the creamy white beans and kale.
Lemony Quinoa – Cook quinoa in veggie broth, then toss with olive oil, lemon juice, and parsley for a light, refreshing touch.
Farro with Herbs – Nutty and chewy, cooked farro pairs beautifully with this dish
Simple Tomato-Cucumber Salad – A light, Mediterranean-style side with fresh tomatoes, cucumbers, olive oil, and lemon.

Why You'll Love This

Salmon = Omega-3s for memory & cognitive health
Olive Oil = Anti-inflammatory healthy fats
Kale = High in folate & vitamin K for brain support
White Beans = Fiber + plant protein for gut-brain health
Walnuts = Rich in omega-3s for mood & cognition
Lemon & Garlic = Antioxidants to fight brain inflammation

Published: Feb 19, 2025