This fall kale salmon salad with wild rice is the perfect comforting but healthy meal for any fall day. It’s loaded with seasonal produce like kale, sweet potatoes, and apples. I was inspired by the Sweet Green harvest bowl, because it’s such a classic combo. The Sweet Green bowl uses roasted chicken, which can be swapped for the salmon in my recipe if you’re not a huge fish person.
Fall Kale Salmon Salad – Recipe Tips & Tricks
This salad does take a small amount of prep, although once the ingredients are prepped it comes together very easily. Wild rice and sweet potatoes can be meal prepped ahead of time. If you are planning to cook everything at once, start by first making the wild rice, then making the sweet potatoes, then chopping your vegetables/fruits, and finish by pan searing your salmon.
Wild Rice:
I top this salad with wild rice to give it an element of warmth, and make it a little heartier. To make the wild rice it’s important to follow the instructions on the package of the rice you purchase. This is the wild rice I use. Wild rice takes approximately 35-50 minutes to cook, so plan for that, or prepare it ahead of time.
Sweet Potatoes:
I love to make my sweet potatoes in the air fryer, because I find that they cook quicker and get a better crisp on them. However, if you do not have an air fryer, you can also roast sweet potatoes in the oven. In the air fryer the sweet potatoes roast at 400 degrees for approximately 15 minutes (time will vary so check after about 10 minutes). In the oven the sweet potatoes roast at 400 degrees for approximately 25-30 minutes (again, cook time varies).
Salmon:
I love to get a good crisp on my salmon so my preferred cooking method for this is pan frying. When pan frying the focus is on getting that nice crispy texture all around, but especially on the skin. I try to eat the salmon skin because this is where so many of those good omega-3s reside. By getting a good crispy bottom on the skin I find that it’s so much more enjoyable to eat.
To do this I start by salting the salmon on all sides about 5-10 minutes before cooking. Then I heat 2 tablespoons of avocado oil in a stainless steel skillet over medium to medium high heat. When the oil is shimmering I add the salmon skin side up to the pan. Depending on the thickness of the salmon, cook for about 3-4 minutes and then flip the salmon. Rotate the salmon in the pan so all four sides cook in the oil – about 3 minutes for each side. Please note, that salmon cook time varies depending on the type of salmon, the thickness, and personal preference. It’s best to use a meat thermometer if you are uncertain.
Salmon Harvest Bowl
Ingredients
- 1/2 cup Wild rice** See Note
- 1 Sweet potato - chopped
- 3 tbsp Avocado Oil or other neutral oil
- 5-6 Large kale leaves
- 2 tsp olive oil
- 1 Small Apple - sliced or diced
- 2 Salmon Filets
- 2-4 oz Goat Cheese
- 2 tbsp Pumpkin seeds
- 1/2 tsp Red chili flakes (optional)
- Hot honey (optional)
Balsamic Vinaigrette
- 4 oz Olive oil
- 2 oz Balsamic Vinegar
- 1 tsp Dijon mustard
- 1/2 tsp Sea Salt
Instructions
- Start by prepping your wild rice according to the package instructions.
- Chop your sweet potato into your desired shape. I cut mine into round slices but you can also slice into cubes. Toss with one tablespoon of avocado oil and sea salt to taste. Air fry at 375 for 15 minutes, flipping halfway through. Alternatively roast at 400 for 25-35 minutes to desired doneness.
- De-stem your kale and finely chop. Massage with 2 tsp of olive oil and a pinch of sea salt. Set aside.
- Thinly slice your apples or chop into cubes. Set aside.
- Make dressing by combining the olive oil, balsamic vinegar, dijon mustard, and sea salt in a mason jar with a lid and shake well to combine.
- Heat 2 tablespoons of avocado oil over medium heat. Once oil hot place salmon skin side up in the skillet and sear for 3 minutes and then flip. Cook to desired done-ness (this will depend on thickness of the filet and whether you prefer salmon medium or well).
- Assemble your salad by placing salmon, apples, sweet potatoes, wild rice, goat cheese, and pumpkin seeds over the bed of massaged kale. Drizzle with balsamic vinaigrette and optionally red pepper flakes, and hot honey.