Soy Salmon with Kale Chips & the Importance of Healthy Fats

Healthy Fats

The other day I had some lunch with a friend of mine and she saw that I had a huge avocado and salmon salad bowl. She looked at me and said that she can’t believe how much I eat in a day with my body weight. She was so amazed that I eat such a big portion of food and so much FAT. That got me thinking about healthy fats and I tried to explain her why is it important to eat all the fat Healthy fat doesn’t make you fat. It’s the opposite. It makes you lean. It’s so important to include healthy fats in your every meal. I think that it might be one of my secrets to maintaining a healthy lifestyle. 

I usually always make sure that my every meal contains some source of protein and healthy fats. It keeps my digestive system under control. So, when someone tells me that they are still hungry after eating their salad and they don’t like to eat healthy because they are always hungry, then I would suggest them to add some more healthy fats to their salad. The most amazing thing is that, when they try to add some more healthy fats, then they will feel more satisfied and they don’t feel all the cravings that they usually have after eating their meal. Isn’t that great? A healthy lifestyle doesn’t mean that you have to be hungry all the time. It can’t be sustainable when you are always hungry. No wonder why many people start eating a lot of junk food after trying get healthy.

Making Soy Salmon & Kale Chips

Good fats make sure that you will not have the hunger and all unexpected cravings. In the end when you include all the healthy fats in your meals, then you will rather lose weight, not gain weight. You will speed up your metabolism with a high-fat diet. You will even burn more calories a day when you are on a high-fat diet. The thing that makes you fat is rather the sugar, not the fat. Too much sugar means that insulin level goes too high and your body pumps out a little bit too much insulin and you usually can’t burn all the sugar you eat. So, your body ends up with storing all the fat.

Making Kale ChipsEating good fats will keep the insulin level under control and eating right fats makes you lose weight, but excess sugar and wrong kind of fats make you fat. There have been a lot of researches about it and one of the best-known people who has done a lot of research about it is Dr Hyman (his book “Eat Fat, Get Thin“). I personally have been eating a lot of good fats for so long, that I don’t even remember the beginning. I don’t count calories because when I would, then I would probably leave out a little bit too many good fats that keep me fit. You just can’t compare a package of nuts and some junk food. The number of calories might be quite close, but the result is totally different.

KaleWhen I first heard about these researches about healthy fats, then I realized that it’s so true and I can see it all the time Every time I didn’t include enough healthy fats to my meal I started walking between the kitchen and looking for all the snacks after having my meal. Our body needs good fats for our digestive system, brain, hormones, and skin. My favorite sources of healthy fats are almonds, avocado, cashew milk, cashews, chia seeds, flax seeds, extra virgin coconut oil, extra virgin olive oil, fatty fish such as wild salmon, hazelnuts, hemp seeds, sesame seeds and almond butter. If you are on a vegan, then you can read more about vegan fats here.

Making Salmon

So, if you have had the same feeling with your cravings, then just enjoy your good fats and include them in your daily meals without regrets. Here is a recipe for one of my meals with all the good fats. It’s my kind of comfort meal that satisfies me and I will not have any unexpected craving after eating it. However, everybody is different. Some say that they are good when they are on a high-carb diet, others say that high-fat diet is better. I find that for me high-fat diet works perfectly.

Soy Salmon

Soy Salmon with Kale Chips

Soy Salmon with Kale Chips

serve for two

Soy Salmon

  • 2 medium salmon steaks
  • 3 tbsp organic soy sauce or coconut aminos (when you can’t eat soy or you are on a keto diet)
  • 1 minced garlic
  • 1×1 cm finely chopped ginger
  • pink Himalayan salt and pepper (optional)
  • 1/4 tsp honey (optional)
  • 1 tbsp lemon juice

Kale Chips

  • 2-3 bunch of kale (you can use a green and purple mix)
  • 1 tbsp olive oil or melted coconut butter
  • some pink Himalayan salt

Fresh Salad (optional)

  • 1 handful of frillies or another kind of salad leaves
  • about 10 small tomatoes or 1-2 big tomatoes
  • ½ cucumber
  • ½ red onion
  • 1 crunched glove of garlic
  • 1-2 tbsp extra virgin olive oil
  • ½ tsp balsamic vinegar
  • crunched pink Himalayan salt


  1. For the fish, mix together all the wet ingredients (it’s easier to do this in a mortar and pestle) and season the salmon (be careful the soy sauce is already salty). Pour soy sauce mixture on top of the salmon and let it marinate about 20-30 minutes.
  2. Preheat the oven to 175° C/ 347° F.
  3. Put the salmon with soy sauce mixture into the oven for about 15-17 minutes depends on how thick is the salmon and bake it until cooked all the way (try not to overcook it or it will go dry). When the salmon has been in the oven for about 7 minutes, then add some sauce at the bottom of the pan (If you don’t have time to wait for the salmon, then put the salmon with coconut butter on a pan skin side down and cook it on both sides until ready (about 4-7 minutes). When you cook it on the pan, then you will get the extra glaze on top of the salmon).
  4. While the salmon is in the oven prepare the kale. Remove the leaves from the thick and tear into bite-size pieces (make sure that the kale is dry after washing). Put the kale in the baking pan and drizzle kale with olive oil and sprinkle with salt.
  5. Put the kale into the oven for 5-7 minutes (When the baking tray is not at the top of the oven, then it might take even longer. After 4 minutes I like to stand next to the oven because it’s very easy to burn them). Cook it until edges are brown but not burnt.
  6. For the salad: chop all the ingredients and mix. Season it with salt, pepper, oil and vinegar.
  7. Serve the fish with kale chips and salad. Add some extra soy sauce from the pan.

Fish and Chips

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  1. Those healthy fats are really important to our body. I love this recipe. This is an awesome way to regulate our healthy life style.

  2. I am SO glad I found this recipe! Love both soy sauce and Kale andI have a few Salmon filets in the freezer and was thinking to cook them tomorrow for dinner!

  3. This sound delish! I am a big fan for healthy fats and enjoy Salmon and avocados regularly. They are my go to pre-race fuel.