One-Pot Salmon, Sweet Potato & Kale Stew for Bone & Heart Health

Name: One-Pot Salmon, Sweet Potato & Kale Stew for Bone & Heart Health
Prep time: 15 min
Cook time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 600 g salmon fillets, skin on; 400 g sweet potatoes, peeled and cubed; 200 g kale, stems removed and roughly chopped; 150 g onion, diced; 2 garlic cloves, minced; 15 ml olive oil; 400 ml low-sodium vegetable broth; 200 ml water; 2 g dried thyme (1 tsp); 2 g smoked paprika (1 tsp); 2.5 g sea salt (½ tsp); 1 g freshly ground black pepper (¼ tsp); 15 ml lemon juice (juice of ½ lemon); 10 g ground flaxseed (optional, 1 tbsp)

A hearty, nutrient-dense dinner to support menopause wellness

Menopause Nutrition Weight Loss

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A hearty one-pot dinner of salmon, sweet potato and kale, packed with calcium, vitamin D and omega-3s to support bone density and heart health during menopause.

Prep15 min

Cook30 min

Serves4 servings

Nutrition per serving

350kcal

25gProtein

6gFibre

30gCarbs

15gFat

Nutritionist’s Note

I recommend this dish to clients navigating menopause because the salmon supplies high-quality omega-3 fatty acids while the sweet potato and kale deliver calcium, vitamin D and fibre for bone and cardiovascular support. The one-pot method keeps cooking stress low and preserves nutrients, making it ideal for busy evenings. It’s also a comforting way to meet protein needs without relying on red meat.

Ingredients

600 g salmon fillets, skin on
400 g sweet potatoes, peeled and cubed
200 g kale, stems removed and roughly chopped
150 g onion, diced
2 garlic cloves, minced
15 ml olive oil
400 ml low-sodium vegetable broth
200 ml water
2 g dried thyme (1 tsp)
2 g smoked paprika (1 tsp)
2.5 g sea salt (½ tsp)
1 g freshly ground black pepper (¼ tsp)
15 ml lemon juice (juice of ½ lemon)
10 g ground flaxseed (optional, 1 tbsp)

Method

Heat the olive oil in a large pot over medium heat; add the onion and garlic and sauté for 3-4 minutes until translucent, building a flavour base.
Add the cubed sweet potato, thyme, smoked paprika, salt and pepper, stirring for a minute so the spices coat the vegetables.
Pour in the vegetable broth and water, bring to a gentle boil, then reduce to a simmer, cover and cook for 10 minutes until the sweet potato begins to soften.
Nestle the salmon fillets skin-side down into the pot, scatter the chopped kale around, and continue to simmer for another 8-10 minutes until the salmon is opaque and the kale is wilted.
Finish with a squeeze of lemon juice and sprinkle the ground flaxseed for extra omega-3s; give a gentle stir to combine.
Serve hot, optionally drizzling a little extra-virgin olive oil and adding a lemon wedge for brightness.

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Storage

Cool the stew to room temperature, then transfer to airtight containers. Refrigerate for up to 3 days; reheat gently on the stove or in the microwave until steaming hot. The dish freezes well for up to 2 months; thaw overnight in the fridge and reheat as above.

Tips

Choose wild-caught salmon for a higher omega-3 content.
If you prefer a thicker sauce, mash half a sweet potato against the side of the pot before adding the salmon.
For a dairy-free version, omit the flaxseed if you have a seed allergy.