Need a lift? Combine the powers of salmon, kale

This sumptuous meal could be just the thing to help lift you out of the winter doldrums. It is feel-good food on multiple levels.

First, you’ll be comforted by how easy and fast it is to prepare, taking roughly a half-hour to get on the table. Second, the taste of the richly satisfying salmon and hearty greens baked in an aromatically spiced tomato sauce will perk you up with one forkful. Third, once you have enjoyed your meal, this dish could continue to uplift you internally, because the ingredients in it are top sources of several mood-boosting nutrients.

Salmon ranks high on the list of nutrient-rich and spirit-lifting foods, thanks to its wealth of omega-3 fat, vitamin D and protein. Kale also has omega 3s as well as many B vitamins that are linked with mood.

So try this recipe for its wonderful taste, but you can also take pleasure in knowing it is serving you in more ways than one.

Baked salmon and kale in Moroccan-spiced tomato sauce

1 tablespoon olive oil

4 cloves garlic, minced

14 1/2 ounces canned, no-salt-added diced tomatoes with their juices

15 ounces canned, no-salt-added tomato sauce

1 teaspoon ground cumin

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon ground ginger

1/2 teaspoon ground coriander

1/2 teaspoon ground cinnamon

1/4 teaspoon crushed red pepper flakes

1 bunch kale, tough center stems removed and discarded, leaves chopped (about 8 cups)

4 6-ounce center-cut skinless salmon fillets

Make ahead: The components can be assembled and refrigerated, tightly covered with aluminum foil, up to 1 day in advance. To bake straight from the refrigerator, add 5 to 10 minutes to the oven time.

Preheat the oven to 350 degrees. Have a 9-by-13-inch baking dish at hand.

Heat the oil in a large skillet over medium-low heat. Stir in the garlic; cook for about a minute, until it has softened, then add the diced tomatoes with their juices, the tomato sauce, cumin, 1/2 teaspoon of the salt, 1/4 teaspoon of the pepper, the ginger, coriander, cinnamon and crushed red pepper flakes. Increase the heat to medium-high; once the mixture comes to a boil, reduce the heat to medium-low and cook for about 10 minutes, stirring occasionally, to form a slightly thickened sauce.

Arrange the kale evenly in the baking dish.

Season the fish fillets with the remaining 1/4 teaspoon each of salt and pepper and place on top of the kale. Pour the sauce over the salmon, and the kale that is not covered by the fish. Cover tightly with aluminum foil; bake for about 12 minutes, until the fish is nearly cooked through and the kale has wilted. Uncover and bake for 5 minutes.

Place a fillet on each plate; spoon about 1 cup of sauce and about one-quarter of the kale alongside. Serve right away.

Makes 4 servings.

Nutrition 5/8 Per serving: 400 calories, 42 g protein, 27 g carbohydrates, 16 g fat, 3 g saturated fat, 95 mg cholesterol, 580 mg sodium, 9 g dietary fiber, 11 g sugar

Ellie Krieger’s most recent cookbook is “Weeknight Wonders: Delicious Healthy Dinners in 30 Minutes or Less.” She blogs and offers a weekly newsletter at www.elliekrieger.com.