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Spicy Indian Salmon

by Madhu Gadia, MS RD LD CDE

Servings: 4 (3 ounces cooked Per Serving)
Prep Time: 10
Cook Time: 20
Nutrition Facts
Serving Size 3 ounces cooked
    
Amount per serving
Calories 170
% Daily Value*
Total Fat 7g 
 Saturated Fat 1g 
Cholesterol 60mg 
Sodium 200mg 
Total Carbohydrate 1g 
 Dietary Fiber 0g 
Protein 23g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

For a spicy salmon with a flavorful twist, try it with a blend of Indian spices. Grill or bake for a quick dish. If desired, marinate the salmon overnight in the refrigerator.

Ingredients

  • vegetable oil cooking spray
  • 1 pound salmon (without skin; add ⅓ pound if skin)
  • 2 cloves garlic, minced
  • 1 teaspoon finely grated fresh ginger
  • ¼ teaspoon salt
  • ¼ teaspoon tumeric
  • ½ teaspoon ground cumin
  • ½ teaspoon black pepper
  • ½ teaspoon cayenne pepper, optional
  • ½ teaspoon garam masala (recipe follows)
  • 1 tablespoon fresh lime juice

 

Garam Masala

  • ¼ cup cumin seeds
  • 3 tablespoons whole black peppercorns
  • 3 tablespoons whole cardamom pods
  • 1 teaspoon cloves
  • 2 teaspoons dry ginger powder
  • 2 cinnamon sticks

Directions

For Salmon

  1. Coat a baking dish with the cooking spray. Arrange salmon in the baking dish.
  2. Combine the garlic, ginger, and spices, and rub into the salmon.
  3. Prick the salmon with a fork a few times. Cover and marinate for 20 minutes at room temperature or up to 24 hours in the refrigerator.
  4. Preheat oven to 400 F.
  5. Bake the salmon, uncovered, for 15 to 20 minutes. Or grill the salmon, wrapped in foil with a tent for venting, for 10 to 15 minutes. The salmon is done when it easily flakes with a fork.
  6. Sprinkle with the lime juice before serving.

 

For the Garam Masala

  1. ¼ cup cumin seeds
  2. 3 tablespoons whole black peppercorns
  3. 3 tablespoons whole cardamom pods
  4. 1 teaspoon cloves
  5. 2 teaspoons dry ginger powder
  6. 2 cinnamon sticks

Food Trivia

Garam Masala, a blend of several spices, is frequently used in Indian recipes. Buy it in markets or make your own.

Rate this article:  Average 4.5 out of 5

About the author:

Madhu Gadia MS RD LD CDE

Madhu Gadia, MS RD LD CDE


Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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