Katie's Healthy Bites: An Irish-Inspired Salmon & Potato Dinner

by in Healthy Holidays, March 14, 2010

Guinness-Glazed Salmon with Kale Mashed Potatoes
Happy St. Patrick’s Day! Well, almost. When March comes around, I’m always searching for creative ways to celebrate the holiday that don’t involve high-calorie indulgences. This year, I’m trying an Irish-inspired salmon recipe that works for any meal but, when paired with kale-laced mashed potatoes, is a healthy, festive meal.

Salmon With Guinness Mustard Glaze
NOTE: This glaze would be yummy on chicken, too!
Serve 8

  • 2.5 pounds salmon, cut into fillets
  • 2 tablespoons coarse-grained Dijon mustard
  • 1 tablespoon regular Dijon mustard
  • 1 tablespoon Guinness stout (or other stout or porter beer)
  • 1 teaspoon honey

Pre-heat oven to 400 degrees Fahrenheit.  Arrange salmon fillets (skin side down) on a lined baking dish.  Spread the glaze on the salmon (enough to coat).  Bake for 8 minutes or until desired doneness.

Nutritional Info:
210 calories, 8.99 grams fat, 1.39 grams saturated fat, 28.13 grams protein, 1.89 grams carbohydrates, 77.96 milligrams cholesterol, 197 milligrams sodium, 0 grams fiber

Kale Mashed Potatoes
Serves 8

  • 1 1/2 cups 1% milk
  • 1 tablespoon butter
  • 1 large shallot, chopped
  • 1 clove garlic, chopped
  • 4 cups kale, rinsed and coarsely chopped
  • 3 pounds russet potatoes, peeled and cut into 1-inch pieces

Combine milk and garlic in a sauce pan. Warm to steep the garlic and then turn off and set aside (do not boil).

Melt 1 tablespoon butter in a large sauté pan. Add shallot and sauté until light brown, about 3 minutes. Add kale and 1 tablespoon water. Cook until tender, about 10 minutes.

Meanwhile, cook potatoes in large pot of boiling salted water until tender, about 25 minutes. Drain well. Return to same pot; mash with hand masher.

Combine kale mixture and milk in a food processor. Pulse to combine but have some large pieces of kale remaining. Mash into potatoes and season with salt and pepper.

Nutritional Info:
186 calories, 2.3 grams fat, 1.27 grams saturated fat, 6.5 grams protein, 36.2 grams carbohydrates, 6.6 milligrams cholesterol, 126.3 milligrams sodium, 4.43 grams fiber

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