Healthy Hints

Prepared with less oil and salt, this dish is also full of nutritional goodness. The high levels of omega-3 fats naturally found in salmon fish are responsible for reducing inflammation, offering cardiovascular benefits as well as helping to manage rheumatoid arthritis. Since there are so many spices and fresh herbs included in the topping, you don't need to add much salt to make it palatable - it's a great recipe for those watching their salt intake.



2 tbsp tamarind pulp

250 ml (½ cup) hot water

½ tbsp sunflower oil

½ medium onion, finely chopped

1 large clove garlic, minced

22 g (1 cup) fresh coriander leaves, washed and minced

½ tsp chili powder

½ tsp turmeric

¼ tsp salt

2 salmon fillets (364 g / 13 oz)

What does this chart mean?

Serving Weight 219g g
  • Calories328kcal
  • Protein37.0g
  • Fat15.0g
  • Saturated fat2.2g
  • Trans fat0.0g
  • Cholesterol100.0mg
  • Carbohydrate9.0g
  • Sugars (Total)6.0g
  • Fibre1.6g
  • Sodium389.00mg
  • Salt1.0g
  • Iron2.1mg
  • Vitamin A65.0RAE
  • Vitamin C7.0mg
  • Vitamin D11.6mcg
  • Vitamin B124.3mcg
  • Potassium1069.0mg


1. Preheat the oven to 180°C / 350°F / Gas 4.

2. Place the tamarind pulp into a bowl and add the hot water.

3. Mix well and allow the seeds to sink.

4. Pass through a sieve and discard the seeds.

5. In a medium pan, add the oil and the onions. Sauté the onions over a medium heat for 3 minutes until soft.

6. Add the garlic and sauté for a further 30 seconds.

7. Add in the coriander and stir for 3 to 4 minutes.

8. Add in the spices, tamarind and salt.

9. Let the mixture simmer for a few minutes until the moisture is reduced. Be careful not to let it dry out.

10. Place the salmon in a suitable ovenproof dish and spread the mixture over the fillets.

11. Bake for 30 minutes. There is no need to cover the fish whilst in the oven.

12. Once baked, transfer to a serving dish with a side of steamed vegetables!


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