Sizzling salmon fillets are topped with creamy dressing and served over roasted chickpeas in this super-easy recipe for Oven Roasted Salmon with Chickpeas and Kale. A flavorful, healthy dinner!
The Easiest, Tastiest Salmon Dinner Idea!
I know a lot of home cooks love seafood, but don’t love preparing seafood, and that’s totally understandable. But the truth is, cooking fish and shellfish does not have to be difficult at all. Take this recipe for oven roasted salmon with chickpeas and kale – it is so simple! There’s hardly any prep involved at all, and you only need a skillet and a sheet pan.
For a weeknight meal that’s loaded with healthy protein and fresh greens, this salmon recipe is unbeatable. The smoky, savory chickpeas pair perfectly with hearty salmon fillets, while fresh kale adds even more fiber and nutrition.
Is Salmon a Healthy Food?
You bet! Salmon is a famously good source of protein and Omega-3 fatty acids. Protein helps your body heal and replenish itself day in and day out, while Omega-3s work to reduce inflammation, protect your arteries, and may even fight cancer. In addition to these impressive benefits, salmon also adds important nutrients like astaxanthin (an antioxidant) to your diet.
Are Chickpeas High in Protein or Carbs?
We tend to think of beans and legumes as healthy sources of protein, and they are – but they’re also healthy sources of carbs, so make sure to factor that in if you’re on a keto or other low-carb diet. Specifically, chickpeas pack in roughly 35 grams of carbs, 11 grams of protein, and 4 grams of fat per cup.
Recipe Ingredients
Canned chickpeas make this recipe even more hassle-free, but if you don’t want to use them, that’s okay too. You can swap in canned white beans, or use dried chickpeas that you have prepared the day before. Removing the skins is’t essential, but it does give the dish an amazing texture.
- Olive Oil: Some for the chickpeas, and some for cooking the kale.
- Smoked Paprika: The busy cook’s secret weapon for giving any dish a smoky, outdoorsy flavor.
- Salt and Pepper
- Chickpeas: Also known as garbanzo beans. Look for no-salt-added chickpeas, 1 (15-ounce) can no-salt-added chickpeas, rinsed and dried, with skins removed
- Buttermilk: You can also substitute mayonnaise or cultured sour cream.
- Yogurt: Greek or plain, either will work.
- Chives: Chopped fresh chives for the dressing, plus a few more for garnish.
- Garlic Powder: You could also use fresh garlic.
- Kale: Preferably dino kale, with the stems removed and the leafy parts roughly chopped.
- Water
- Salmon: Look for wild-caught salmon, if possible.
- Lime: Fresh lime juice gives the salmon a little acidity. You could also use lemon juice or a tiny bit of white wine.
How to Make Oven Roasted Salmon with Chickpeas and Kale
One of my favorite things about this easy dish is how minimal the cooking process is. Baking chickpeas? So easy. Cooking kale? Super simple! And the salmon is just as straightforward: it gets a quick seasoning of salt, pepper, and lime, and bakes right on top of the chickpeas.
- Bake the Chickpeas: The chickpeas take the longest to cook, so you’ll want to start with those. Make sure your racks are in the upper third and middle of oven, and preheat your oven to 425°F. While it heats, mix oil, paprika, and salt in a mixing bowl. Pat the chickpeas very dry with paper towels or a clean kitchen towel, and toss them in the paprika mixture. Place them on a baking sheet on the upper rack for half an hour. Give them a stir a couple of times during the baking process for even cooking.
- Make the Buttermilk Dressing. Next, use a food processor or a blender to puree the buttermilk and yogurt with the chives, some pepper, and the garlic powder. Set this aside.
- Cook the Kale. To make the kale, just heat a little oil in a skillet over medium heat, and add the washed and dried kale to the hot oil. Cook for a couple of minutes, stirring now and then, and then add water. Let the kale simmer and steam for five more minutes, or until tender. Take the skillet off of the heat and stir in a pinch of salt for seasoning.
- Roast the Salmon. Take the chickpeas out of the oven, and scoot them over to one side of the baking sheet. Arrange the salmon fillets on the other side, and sprinkle them with salt and pepper, plus the lime juice. Return to the oven, this time on the middle rack, and bake until the salmon is just cooked through, about 8 – 10 minutes. The exact time will depend on the thickness of the salmon.
- Enjoy! Drizzle the buttermilk dressing over the salmon, garnish with more chives (if you like), and serve with the kale and chickpeas.
Tips for Success
Oven roasted salmon doesn’t get much easier than this bold, flavorful recipe. Still, I do have a few helpful tips to share. Read on, and enjoy!
- Fresh or Frozen Salmon Fillets: You can use frozen salmon fillets that you have thawed overnight in the fridge, or go with fresh fillets from your grocery store seafood counter.
- Salmon Skin: This recipe will work with skin-on fillets or skin-off. If you do use skin-on, I recommend brushing the skin with a little olive oil, and baking the fillets skin-side-up, to make it more crispy.
- Dino Kale: This type of kale is a dark green that’s almost blueish, and is known for its size, sturdiness, and less bitter flavor than most other cooking greens. If you use dino kale, do strip out the thick center ribs, since they are often tough and take a long time to cook. If you can’t find dino kale, regular kale or your cooking green of choice will work instead.
Simple Serving Suggestions
This is a complete meal in one, so you really don’t need to add sides if you want to keep your prep and cleanup minimal. If you would like to add an extra dish or two, these are some great options that go well with salmon and smoky chickpeas:
- Apricot Appetizer: This pretty Apricot with Goat Cheese and Almond dish is an appetizer that also plays well as a sweet “salad,” or even a light, summery dessert. However you serve it, your guests are sure to love every bite.
- Creamy Soup: I love starting a meal with soup – it’s so simple, but it makes the menu seem much more impressive. This Immune-Boosting Mushroom Soup is a great creamy starter that’s easy to make.
- Crostini: These crispy little bites are irresistible! I am a big fan of making healthy crostini, like these Pepper Mushroom Onion Crostini that come together in a snap and are full of fresh flavor.
How to Store and Reheat Leftover Salmon
Leftover chickpeas, kale, and oven roasted salmon should be stored in the fridge in airtight containers. They will keep for 3 – 4 days. To reheat, place the desired portion in a covered skillet over low heat, until everything is just heated through but not overcooked.
Can I Freeze This Dish?
Yes, although I find that freezing chickpeas is a bit easier than freezing salmon. Freezing the chickpeas and kale is very simple – just cool them down, pack into freezer containers or bags, and freeze them for 3 – 6 months.
Frozen, cooked salmon tends to have a strong smell when thawed out, and the texture can be a bit mushy. Still, you can definitely freeze it – just cool it and wrap it tightly or seal it in a freezer bag. Freeze for up to 6 months, and thaw overnight in the fridge before reheating.
Oven Roasted Salmon with Chickpeas and Kale
Ingredients
- 2 tablespoons extra-virgin olive oil divided
- 1 tablespoon smoked paprika
- ½ teaspoon salt divided, plus a pinch
- 1 15 ounce can no-salt-added chickpeas, rinsed and dried, with skins removed
- ⅓ cup buttermilk
- ¼ cup yogurt
- ¼ cup chopped fresh chives plus more for garnish
- ½ teaspoon ground pepper divided
- ¼ teaspoon garlic powder
- 1 large bunch of dino kale stems removed and roughly chopped (optionally, substitute spinach)
- ¼ cup water if needed
- 1 ¼ pounds wild salmon cut into 4 portions
- 1 lime juiced
Instructions
- Position racks in upper third and middle of oven; preheat to 425°F.
- Combine 1 tablespoon oil, paprika and 1/4 teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
- Meanwhile, puree buttermilk, yogurt, herbs, 1/4 teaspoon pepper and garlic powder in a blender until smooth. Set aside.
- Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
- Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining 1/4 teaspoon each salt and pepper and juice of lime. Bake until the salmon is just cooked through, 8-10 minutes. Time will depend on the thickness of salmon.
- Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.
Notes
- Storage: Leftover chickpeas, kale, and oven roasted salmon should be stored in the fridge in airtight containers. They will keep for 3 – 4 days.
- Fresh or Frozen Salmon Fillets: You can use frozen salmon fillets that you have thawed overnight in the fridge, or go with fresh fillets from your grocery store seafood counter.
- Salmon Skin: This recipe will work with skin-on fillets or skin-off. If you do use skin-on, I recommend brushing the skin with a little olive oil, and baking the fillets skin-side-up, to make it more crispy.
- Dino Kale: This type of kale is a dark green that’s almost blue-ish, and is known for its size, sturdiness, and less bitter flavor than most other cooking greens. If you use dino kale, do strip out the thick center ribs, since they are often tough and take a long time to cook. If you can’t find dino kale, regular kale or your cooking green of choice will work instead.
