Lunch: Kale Pesto Salmon

Salmon is packed with heart-healthy omega-3 fats. Serve up this dish with roasted green beans and your favorite whole grain such as quinoa, farro or wild rice.

This recipe includes fertility superfoods such as:

Salmon, Kale, Lemon, Nuts, Walnuts

Health and fertility benefits of Kale Pesto Salmon

Salmon is rich in omega-3 fatty acids and also one of the best sources of vitamin D. Keeping vitamin D levels up is important to women with PCOS. Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

Nonstick cooking spray
2 cups chopped kale leaves
1/4 cup toasted walnuts
1 clove garlic
1 Tbsp olive oil
2 Tbsp water
1 Tbsp lemon juice
2 Tbsp grated Parmesan cheese
1/4 tsp ground black pepper
4 (4 oz) salmon fillets

Instructions

Preheat the oven to 375 degrees F.  Coat a baking sheet with cooking spray and set aside.
In a blender or food processor, blend the kale, walnuts, garlic, olive oil, water, lemon juice, Parmesan cheese, and pepper until smooth.
Lay the salmon filets skin side down on the baking sheet. Spread the top of each salmon filet with 1/4 of the pesto.
Bake the salmon for 20 minutes.
Chef Tip: If you are using frozen salmon for this dish, be sure to thaw it in the refrigerator before cooking.
Choices/Exchanges: 1/2 Carbohydrate, 4 Lean Protein, 2 Fat

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