I’ve been on a curry kick for a few meals now. For one of my recent meal preps I made this salmon curry to go with some sautéed broccoli rabe (aka “rapini”, “broccoli raab”, “rapa”). The curry was great over the brown rice!One of the questions that came to mind for me as I prepared the salmon was “How much of a difference is there between wild-caught and farm-raised salmon?” Intuitively, I think wild-caught salmon is “better”. How much better? I don’t know just yet.
So far, I’ve read a few articles about the feed used for farm-raised salmon and the conditions under which the fish are raised; there are also a few pro-farm-raised articles floating around as well. As with many topics dealing with health and food, there are conflicting opinions and “facts” out there. I hope to share my findings with you soon.
For this recipe I used wild-caught salmon but its higher price difference can at times be enough of deterrent for those of us trying to eat healthy on a budget. If you do purchase wild-caught salmon, keep in mind that it is typically leaner than farm-raised salmon and, therefore, requires less time to cook; overcooked, chalky salmon is never cute.
Let’s get cooking! In this recipe, I pureed the vegetables to create a smooth gravy, however, that step is not absolutely necessary.
Prep time: 10 minutes . Cook Time: 30 minutes . Yield: Serves 6
1.5 Lbs Salmon Filet
1 Cup Yellow Onions, diced
1 Cup Water or Vegetable Broth
1/2 Cup Reduced Fat Coconut Milk
2 Tomatoes, chopped
1 Tbsp Coconut Oil
1 Tbsp Garam Masala
1 Tbsp Ginger, minced
1 Tbsp Ground Coriander
2 Tsp Turmeric
1 Tsp Ground Cinnamon
1/2 Tsp Mustard Seeds
4 Cloves Garlic, chopped
Salt and Black Pepper to taste
1 Serrano Peppers, sliced
Optional: 1 Tbsp Tamarind Sauce
1. Cut salmon into equal sized pieces. Season with turmeric, salt and black pepper; set aside.
2. In a medium to large skillet, heat half of the oil over medium-high heat; add mustard seeds. When the mustard seeds begin to pop add onions, garlic, ginger; cook until onions are medium brown. Add tomatoes and cook for 5-10 minutes until tomatoes are soft.
3. Add garam masala, cinnamon, coriander. Cook for another 1 to 2 minutes.
4. Transfer cooked vegetables and coconut milk to blender; puree mixture until smooth.
5. Heat remainder of oil over medium-high heat; add Serrano peppers and cook for about 2 minutes. Add pureed vegetables, water or vegetable broth and tamarind sauce.
6. When mixture begins to the boil, add salmon. Reduce to a simmer, cover and cook for about 5 minutes until fish is cooked; cooking time will vary depending on the thickness of the salmon.
Nutrition per 4-oz serving: 172 Cals; 9g Carb; 6g Fat; 23g Protein; 3g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer