You may wonder if curry can fit into a healthy eating diet plan? Here’s the answer!

We have put a healthy twist on your typical curry to give you guys the chance to enjoy it guilt free! This curry has it all! It’s packed it full of protein and healthy fats from the best wild salmon and light coconut milk. Calories and fats are kept to a minimum by using wild salmon rather than farmed salmon. In addition to that, just one serving has 180% of your RDA for Vitamin A and over 70% for Vitamin C.

Serve with rice (brown or basmati), and choose how much rice you have based on your dietary requirements: we recommend around 75g of rice if you’re cutting, 125g if you’re bulking, and 100g of rice otherwise. Enjoy!

Ingredients

Servings:  4
Macros:  473kcal,  Protein 40.4g,  Carbs 12.0g,  Fat 29.1g

Curry

  • 700g wild salmon fillets
  • 2 x 400g tins light coconut milk
  • 2 medium red onions
  • 2 sweet pointed peppers
  • 10 cherry tomatoes
  • 2 cloves garlic
  • 2 cm ginger
  • 1 fresh red chilli
  • Handful fresh coriander
  • 2 lemons
  • 2 tbsp extra virgin olive oil

Spices

  • 2 teaspoons medium curry powder
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1 teaspoon fennel seeds

Method

Prep time:  15 mins
Cooking time:  45 mins

  1. Preheat the oven to 160ºC/325ºF
  2. Peel and finely slice the onion, garlic & ginger
  3. Slice up the pointed peppers and chilli
  4. Pick the coriander leaves and put aside, then chop up the stalks
  5. Add 1 ½ tbsp of Olive Oil to a medium-sized saucepan
  6. Add the spices to the pan and stir over a low heat for 2-3 minutes
  7. Chuck all the sliced veg into the pan and cook for 15 mins, stirring occasionally
  8. Tip the veg into a large baking dish
  9. Place the salmon fillets skin-side down on top of the veg in the baking dish
  10. Season the salmon with salt & pepper and drizzle with ½ tbsp of Olive Oil
  11. Flip the salmon over so the skin is facing up and put the dish in the oven for 20 mins
  12. Once the salmon is mostly cooked through, remove the tray from the oven
  13. Remove the skin from the salmon (or leave on if you don’t mind a little extra fat)
  14. Pour the coconut milk into the dish, add the tomatoes and juice of 1 lemon
  15. Break up the salmon with a wooden spoon and mix all together
  16. Return to the oven for 10 minutes and then remove and place on the side
  17. Break up the coriander leaves and scatter on top

Serve with a slice of lemon and coriander to garnish on a bed of steamed rice.