Asian Salmon Fish Curry

Introduction

Salmon is not only delicious but also packed with omega-3 fatty acids, which are beneficial for heart health. This recipe combines the health benefits of salmon with the bold flavors of Asian spices, creating a dish that is both nutritious and mouth-watering. The vibrant colors of the curry are indicative of its rich flavors, making it a feast for both the eyes and the palate.

Preparation and Cooking Time

• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Serves: 2

Ingredients

• Salmon fillets: 300 grams, cut into 3-inch pieces (fresh)
• Onion: 1 small/medium, finely chopped
• Tomato: 2 large, finely chopped
• Ginger and Garlic paste: 1 teaspoon
• Red chili powder: 1 teaspoon
• Coriander powder: 2 teaspoons
• Salt: To taste
• Turmeric powder: A pinch
• Mustard seeds: 1/2 teaspoon
• Curry leaves: 1 sprig
• Coriander leaves: For garnishing
• Oil: 1 tablespoon

Method

1. Preparation:

   • Wash and clean the salmon fillets thoroughly.

2. Cooking:

   • Heat oil in a frying pan over medium heat.
   • Add mustard seeds and let them splutter.
   • Add chopped onions and curry leaves. Sauté until the onions turn translucent.
   • Add ginger-garlic paste and sauté for a minute until the raw smell disappears.
   • Add chopped tomatoes and cook until they are completely mashed.
   • Add red chili powder, coriander powder, salt, and turmeric powder. Sauté until the raw smell of the spices is gone.
   • Add a cup of water and mix well. Bring the mixture to a boil, then reduce the heat to medium.
   • Once the gravy starts to thicken, add the salmon fillets. Stir gently to avoid breaking the fish.
   • Cover and cook on low heat for 5 minutes. Then, uncover and cook for another 5 minutes or until the salmon is cooked and the oil separates from the gravy. This usually takes about 10-15 minutes.
   • Garnish with coriander leaves and serve hot with steamed rice and lemon wedges.

Tips and Notes

• Adjusting Spices: Feel free to adjust the spice levels and salt according to your taste before adding the fish fillets.
• Additional Spices: You can add fish masala powder for extra flavor, although this recipe avoids store-bought masalas for a more authentic taste.
• Cooking Time: Be cautious not to overcook the salmon, as it can break easily. Remove from heat once the fish is cooked.

Nutritional Information

Salmon is a powerhouse of nutrients. A 100-gram serving of salmon provides approximately:

• Calories: 206
• Protein: 22 grams
• Fat: 12 grams
• Omega-3 Fatty Acids: 1.8 grams

(Source: Healthline)

Interesting Facts

• Omega-3 Benefits: Regular consumption of salmon can reduce the risk of heart disease by lowering triglycerides and blood pressure (Source: American Heart Association).
• Vitamin D: Salmon is an excellent source of Vitamin D, which is crucial for bone health and immune function. A 100-gram serving provides about 66% of the daily recommended intake (Source: National Institutes of Health).

Conclusion

This Asian Salmon Fish Curry is a delightful dish that combines the health benefits of salmon with the rich, aromatic flavors of Asian spices. It's quick to prepare, making it an ideal choice for a nutritious and satisfying meal. Enjoy this curry with steamed rice and savor the burst of flavors in every bite.

Feel free to explore more about the health benefits of salmon and other nutritious recipes on trusted sources like Healthline and the American Heart Association.