Add a touch of Indian flavor to your salmon with this simple curry sauce. Pan roasting is faster than oven roasting and gives similar results. The salmon is served with basmati rice. Basmati rice has a distinct flavor and smells like popcorn while cooking. It now comes in a microwaveable package that takes only 2 minutes in a microwave oven.
Curry powder is a blend of several spices. A true curry powder is freshly made each time it is used. Although not authentic, prepared curry powder, found in the spice section of the supermarket, works well in this recipe. It doesn’t keep long, about 2 to 3 months at most. If you have an old bottle on your spice rack, it’s best to buy a fresh one.
Helpful hints:
■ Microwaveable brown rice can be used if basmati is not available.
■ Frozen broccoli florets can be used instead of fresh broccoli.
Countdown:
■ Make rice and set aside.
■ Make salmon.
Shopping List:
To buy: ¾ pound salmon fillet, 1 small container curry powder, 1 small jar apricot jam, 1 bottle reduced-fat mayonnaise, 1 bunch broccoli florets, 1 package microwaveable basmati rice.
Staples: olive oil, salt and black peppercorns.
Pan-roasted salmon
Olive oil spray
¾ pound fresh salmon fillet
Salt and freshly ground black pepper
2 teaspoons mild curry powder
1 tablespoon apricot jam
¼ cup reduced-fat mayonnaise
Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add the salmon fillet, skin side up. Cover with a lid and saute 4 minutes. Turn salmon over and add salt and pepper to taste to the cooked side. Cover and cook 2 minutes. When a knife is inserted, the flesh should be opaque not translucent. Do not overcook. The salmon will continue to cook when removed from the heat. While salmon roasts, mix curry powder, apricot jam and mayonnaise together. Divide cooked salmon between two dinner plates and immediately spoon sauce on top.
Makes 2 servings. Nutrition per serving: 418 calories (54% from fat), 25.2 grams fat (4.6 grams saturated, 9.4 grams monounsaturated), 87 milligrams cholesterol, 36.9 grams protein, 10.1 grams carbohydrates, 1.2 grams fiber, 299 milligrams sodium.
Basmati rice with broccoli
½ pound broccoli florets (about 2½ cups)
1 package microwaveable basmati rice (to make 1 cup cooked)
2 teaspoons olive oil
Salt and freshly ground black pepper
Place broccoli in a microwave-safe bowl and microwave on high 2 minutes. Remove broccoli and add rice package to the microwave. Microwave rice 90 seconds or according to package instructions and measure 1 cup. Reserve remaining rice for another meal. Add to the bowl with the broccoli and add olive oil, salt and pepper to taste. Toss well. Serve with salmon.
Makes 2 servings. Nutrition per serving: 149 calories (19% from fat), 3.1 grams fat (0.4 grams saturated, 1.2 grams monounsaturated), no cholesterol, 5.2 grams protein, 26.7 grams carbohydrates, 0.5 grams fiber, 34 milligrams sodium.
Linda Gassenheimer is the author of more than 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.” Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
