Curried Salmon and Mint Raita
A curry mixture gives these salmon fillets a spicy bite. This healthy main dish is served with a refreshing mint raita sauce and rice.
Ingredients
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1/2 cup reduced-fat plain yogurt
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1/2 cucumber, peeled and seeds removed, diced
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2 tablespoons chopped fresh mint
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1/8 teaspoon salt
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1 cup long-grain white rice
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1 can (14.5 ounces) vegetable broth
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4 Alaskan wild salmon fillets, about 5 ounces each
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1 tablespoon canola oil
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1 teaspoon hot curry powder
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1/4 teaspoon cinnamon
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1/4 teaspoon ground ginger
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1/8 teaspoon garlic powder
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Pinch salt
Directions
1.
In a small bowl, mix together yogurt, cucumber, mint and salt. Cover and refrigerate until ready to serve.
2.
In a medium saucepan cook the rice, following package directions, substituting vegetable broth for water.
3.
Heat oven to 450 degrees F. Coat a glass 13 x 9 x 2-inch baking dish with nonstick cooking spray. Place salmon fillets, skin-side down, in dish. In a small bowl, mix together oil, curry powder, cinnamon, ginger, garlic powder and salt. Spoon curry mixture over salmon. Bake at 450 degrees F for 15 minutes or until fish flakes easily when tested with a fork.
4.
Serve salmon with raita and rice.
Nutrition information
Calories 479, Total Fat 15 g, Saturated Fat 2 g, Cholesterol 91 mg, Sodium 667 mg, Carbohydrate 45 g, Fiber 1 g, Protein 38 g.
Percent Daily Values are based on a 2,000 calorie diet
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