Healthy Hints

This dish is simple, quick to prepare and bursting with 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 promise in managing rheumatoid arthritis. Consider reducing the salt further and add more herbs and lemon juice to control your salt intake.

Ingredients

Ingredients

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?

  • Calories328kcal
  • Protein37.0g
  • Fat15.0g
  • Saturated fat2.2g
  • Trans fat0.0g
  • Cholesterol100.0mg
  • Carbohydrate9.0g
  • Sugars (Total)6.0g
  • Fibre1.6g
  • Sodium389.00mg
  • Salt equivalents1.0g
  • Iron2.1mg
  • Vitamin A65.0RAE
  • Vitamin C7.0mg
  • Vitamin D11.6mcg
  • Vitamin B124.3mcg
  • Potassium1069.0mg

Directions

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!

5
0 made it