Stovetop Seared Salmon with Garlicky Roma Tomato Pan Sauce + Sautéed Kale
A fast, fresh, coastal-feeling dinner: seared salmon with a warm garlicky tomato-olive pan sauce, served over sautéed kale. It’s bright, savory, and ready in under 30 minutes—perfect for a busy weeknight.
Back to full listIngredients
- Atlantic Salmon Center Cut (on sale) 8 oz (2 portions of ~4 oz each) $10.99 (sale)
- Fresh Roma Tomato (on sale) 3 medium Roma tomatoes, diced (about 3/4 lb) $0.99/lb (sale)
- Kroger® Chopped Kale Bagged Salad 1 bag (5 oz) $2.79 (5 oz)
- Kroger® Peeled Garlic 2 cloves, minced $2.99 (6 oz)
- Fresh Onions: Jumbo White Onions (on sale) 1/4 onion, finely chopped $0.99/lb (sale)
- Olive oil 2 tbsp
- Kosher salt 3/4 tsp, divided (plus more to taste)
- Black pepper 1/2 tsp
- Optional: capers or olives 1 tbsp (if you have them)
Instructions
- Prep: Pat dry 8 oz salmon and cut into 2 portions (~4 oz each). Season with 1/2 tsp kosher salt and 1/2 tsp black pepper.
- Start sauce base: Dice 3 medium Roma tomatoes (about 3/4 lb). Finely chop 1/4 onion. Mince 2 garlic cloves.
- Sear salmon (stove): Heat 1 tbsp olive oil in a skillet over medium-high. Place salmon skin-side down (or presentation-side down) and cook 3–4 minutes. Flip and cook 2–3 minutes more, until just cooked through (125–135°F for medium). Transfer salmon to a plate.
- Make tomato-garlic pan sauce: In the same skillet over medium, add remaining 1 tbsp olive oil, then add chopped 1/4 onion and cook 2 minutes. Add 2 minced garlic cloves and cook 30 seconds. Add diced tomatoes, remaining 1/4 tsp kosher salt, and cook 4–6 minutes until saucy. Stir in 1 tbsp capers/olives if using. Taste and adjust salt/pepper.
- Sauté kale: Push sauce to one side of the pan (or use a second pan). Add the 5 oz bag chopped kale to the empty side with a splash of water (1–2 tbsp). Cover 1–2 minutes to steam, then toss into the tomato sauce and cook 1–2 minutes more until tender.
- Serve: Spoon tomato-kale mixture onto plates and set salmon on top. Spoon a little extra sauce over the salmon.
Health notes: ~600–750 calories per serving. High omega-3s and protein; kale adds fiber and micronutrients. Moderate fat (healthy fats from salmon + olive oil).
Drink pairing: Tomato-garlic sauce and salmon love whites with body and citrus, or lighter reds with low tannin. Think Vermentino for freshness, Albariño for zip, or a light Pinot Noir if you prefer red. In CA, look for Central Coast Albariño or Mendocino/Monterey Pinot Noir.