Salmon coconut curry

This recipe was adapted from steamykitchen.com (a website with plenty of delicious-looking recipes). For this recipe, you can use almost any type of fish but I chose salmon because it is rich in omega-3′s and vitamin D. For a complete meal, serve the curry with rice or quinoa and a side of vegetables.

Ingredients:

1 lb boneless, skinless salmon

2 tsp vegetable oil

1/2 onion, grated

1 tsp grated fresh ginger

2 cloves garlic, minced

2 medium sized ripe tomatoes, diced (about 1 1/2 cups)

1 tsp garam masala

1/4-1/2 tsp chili powder

1 cup coconut milk

1/4 cup water

salt and pepper to taste

Directions:

Rinse the salmon and pat dry, then cut into bite-sized cubes. Set aside.

Heat the oil in a sauce pan over medium heat. Add the onion, ginger and garlic and reduce the heat to medium-low. Saute about 5 minutes, stirring occasionally.Add the tomato and saute for another 3 minutes, stirring frequently. Add the garam masala and chili powder and cook another 2 minutes.

Turn the heat up to medium-high and add the coconut milk and water. When the mixture comes to a boil, add the fish and cook another 4-5 minutes (until the fish is cooked through). Season with salt and pepper to taste. Serves 4.

Nutrition (per 1/4 of the recipe):

  • Calories: 295
  • Carbs: 5.6 g
  • Protein: 25 g
  • Fat: 19 g
  • Fibre: 0.9 g
  • Vitamin A: 64 mcg (7% DV)
  • Vitamin D: 494 IU (82 % DV)
  • Iron: 2.7 mg (20% DV)
  • Potassium: 733 mg (21% DV)
  • Phosphorus: 350 mg (50% DV)
  • Magnesium: 57 mg (18% DV)
  • B-vitamins: Thiamin (8%), Riboflavin (10%), Folate (4%), Niacin (67%), B6 (54%), B12 (196%)

DV=Recommended daily value

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About dinutrition

I hold a Master of Science degree in Human Nutrition. As you can imagine, food is a pretty big part of my life. However, I also enjoy painting, muay thai (yes I can throw a punch), yoga, writing, and am a certified personal trainer.

Posted on June 5, 2012, in dairy-free, gluten-free, lunch and dinner, Recipes and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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