Salmon and Kale: Recipes referenced in The Everday Athlete column in the Oregonian

If you’re looking for the recipes mentioned in yesterday’s Oregonian column, look no further.

Some of you have mentioned that you have a hard time copy-pasting these into word so that you can print them. First of all, thanks for the feedback! I’m working on a better solution for printing from this site. In the meantime, I’ve created PDFs of both recipes that you can download and print:

Click here to download PDF of Pecan Crusted Salmon
Click here to download PDF of Roasty Toasty Kale

Pecan-Crusted Salmon and Roasty Toasty Kale at your fingertips! (Jump to the original posts or read them below.)


Roasty Toasty Kale

(Originally posted May 2009)

Yesterday’s kale post opened my eyes to the bountiful Kale Love that exists in the world. I was so happy that I spent the day in a sundress skipping through overexposed kale fields with white light wrapping around me, singing kale songs.

Then I came home and found two sweet recommendations.

The Hen Waller (a great blog by friend, talented designer, and chicken expert Patrick) came out swinging with a link (via Twitter – follow me, it’s fun!) to this fantastic Savory Bread Pudding with Winter Greens recipe.

The recipe called for roasting the kale, which got me thinking…

Cue to long-time blog reader Michael (aka MtMann) dropping his favorite roasting method into the comments.

That was the tipping point. I had to try it. I literally walked away from the computer straight into the kitchen and starting cutting my kale into strips. The result? Unreal. Really. I don’t know how else to put it.

A little crispy. Nice and light. An excellent earthy, roasted flavor.

I shot off a string of photos and then ate the whole batch.

Here’s how I did it:

  1. Cut kale into very narrow strips (almost shredded).
  2. Toss with 1tbsp olive oil to coat.
  3. Spread evenly over a baking sheet and put into an oven that it pre-heated to 375.
  4. After about 5 minutes (keep your eye on them, they’ll begin to wilt a little) remove, turn all the greens over and return to oven.
  5. Roast for another 5-7 minutes just until it starts to get a little crispy.
  6. Toss with sea salt (I used my favorite Oak-Smoked Chardonnay Sea-Salt because I am all about the sea-salt trend, yo)
  7. Enjoy!

Super easy, stupid-simple and seriously savory. This is going to become a regular snack around here for sure.

As scary-good as kale is for your health, you should give it a shot, too. You may even be able to convert some non-believers.

Pecan-Crusted Salmon

(Originally posted September 2008)

I’m not a huge fan of cooked salmon.  Raw?  Yes.  Give it to me raw all day long, baby.  Cooked is a different story.

This has partially to do with my stint as a line worker in a fish-processing plant at the age of 17. That’s a story for another time, because this particular blog entry is meant to be about something appetizing and delicious.

Back to cooked salmon.  I don’t like the color, I’m not a particularly huge fan of the flakey texture, and, well, it’s a pretty strong flavor.  On a day when I am really into it, it’s great – but it can be very hit or miss.  Also, I like to  cook it on the grill outside with a little lemon, dill and other herbs.  This is fun but doesn’t really work for those nights when I need a quick 5-minute meal fix.

Last week, I made a pecan-crusted version that knocked our socks off.  And it literally took about 10 minutes.

Here’s how it goes:

  1. Pat the salmon filets dry.  Pat pat pat.  No soggy filets, ya hear!?
  2. In food processor or your food pulverizing apparatus of choice, grind up a bunch of pecans.  How many?  I don’t know, eyeball it, 1/2 cup?  a cup?  Somewhere between there – it depends on how much salmon you’re dealing with. You’ll figure it out. Add some salt and pepper to the resulting nut-meal.
  3. Brush filets with olive oil.
  4. Coat filets with pecan powder/chunks.
  5. Put in George Foreman grill (or reasonable facsimile) for 5 minutes.
  6. Serve on a bed of fresh greens and mangia like yer mama taught you.

Of course, there are a million variations you could do to this recipe.  I made it again but we were out of pecans so I used walnuts.  Just as good.

“But this is high in fat!” you are crying out.

Oh stop.  Salmon is loaded with super-healthy Omega-3 fatty acids that you can get from very few other sources.  Nuts are also great sources of healthy fats.  Don’t eat this every night, eat it once a week. Be a smarty. Remember your fresh, leafy greens.

Yum yum pop!

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  1. The kale recipe was terrific, but I had to substitute kosher salt in place of your recommended “Oak-Smoked Chardonnay Sea Salt”. Can you tell me where I
    might find this yummy sounding salt online?

    • I’m glad you enjoyed it! I bought the Oak-Smoked sea salt at Williams Sonoma, though I’ve since hear of a few killer places in Portland to get specialty salts – and Zupans on Belmont has a whole assortment that I am just waiting to try. Unfortunately, I don’t go through salt very quickly, so I’ll have to wait.

  2. mmm. the kale is so good! i devoured all of it (well mac had some with his dinner, and the boys each had the tiny amount required of them to have dessert – but both said it wasn’t bad, but didn’t want more). and i stood at the sink with the bowl of leftovers, fully intending to save it for tomorrow and ate the rest with my fingers. i used some pink Himalayan salt i got at trader joes last week.

  3. Roast kale, why did that never occur to me?

    And, you know what I have in my lunch box today???


    We were fresh out of walnuts, yup we would normally use walnuts on our version of this recipe but, I’d finished them up on my my porridge.

    …with Almonds. We’ll see how the fairly light tasting almonds will fare against the strong salmon taste.

  4. Wow, Heidi. I never heard of kale until I started reading your blog. I was at the whole foods looking over a list of healthiest foods, and right there it was. Kale. Brought home a big bunch, sauteed an onion with just a wee bit of lean bacon, cranked up the heat and tossed those crinkly green leaves until wilted, finished with a handful of chopped walnuts, and completely amazed my wife and daughter. Thanks for the heads up!

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