Mahi Mahi Kale Fall Salad
Updated: Dec 2, 2020
Kale is an amazing green for making salad, but its so important to treat it right and pair it perfectly. What are some of it's amazing benefits? It has lots of iron, which is needed to help create enzymes and may help move oxygen in the body where it's needed. It's packed with vitamin K, which helps us clot and helps reduce the odd or developing cancer and diabetes later in life. A single cup of kale contains a tenth of the omega-3 fatty acids that you need each day which supports the endocannabinoid system thereby reducing inflammation. Don't forget about the all important Vitamin C, which helps dlow down aging. Do know that overcooking kale will strip the vitamin content, so eating it raw in salad is a great way to get the full benefit.
We're created this fall salad using a few of the common things that are in season in late fall/early winter. Carrots, pomegranates, apples, and kale.
Kale Tips & Tricks
Remove the Stem.
At the end of the kale stock where it's the largest, gently peel the leaf away from the stem on both sides for about 1/4". At this point simply use your hand, pinch the stalk and gently pull down separating the leaf from the stalk. This is a super fast way to remove the stalk and end up with the perfect strip of kale to use in any recipe.
Massage the Kale.
You have to massage kale after tearing it into small pieces in order to break down the structure. It also really helps tossing it with a bit of fresh lemon juice while massaging to helpextract some of the bitter juices and impart a fresh flavor. Here we massaged our kale simply by squeezing and rubbing a large stack of leaves with our hands.
How to Make this Salad?
Makes 2 servings:
1 bunch Lacinato Kale
1 Green Apple
2 tbsp Pomegranate Seeds
2 tablespoons Olive Oil
1 tablespoon Sunflower Seeds
3/4 pound Mahi Mahi
1/4 teaspoon Ground Mustard
1/4 teaspoon Ground Annatto
1/2 teaspoon Kosher Salt
Remove kale from stalks and tear into bite sized pieces.
Dice apple and carrot into small pieces and remove seeds from pomegranate.
In medium bowl add kale, salt, oil, and half the lemon (juiced). Massage with hands 1-2 minutes.
Season mahi with pinch of salt, mustard, and annatto (or any other seasoning blend you desire).
In serving bowl place kale and top with apple, carrots, pomegranate seeds, and sunflower seeds.
Heat a cast iron pan and cook mahi seasoning side down for 1 to 2 minutes flip and cook for additional 1 to 2 minutes.
Top salad with fish and enjoy.
Calories 426kcal Protein 38g Total Fat 19g Carbs 30g Fiber 8.9g Sodium 788mg Saturated Fat 2.51g Fruits 1.23 servings Vegetables 3.66 servings Added Sugar 0g