Saturday, February 13, 2010

Indian-Spiced Roast Salmon with Mango Chutney

We used to eat salmon once or twice a week. We haven't eaten it as often lately, probably because we were a little sick of it! But I bought a salmon a couple of weeks ago that had been pre-cut into fillets and then frozen, and it's so good!

If you don't normally buy it, look for wild-caught, not farm raised salmon. Wild caught tastes better, has more protein and less fat, and is better for the environment. It is always frozen or previously frozen, but flash freezing methods are very good. Also, look for fillets that are at least an inch thick and consistent - not a lot of very skinny tail ends. Even though salmon is relatively high in fat, thin pieces will dry out very quickly.

This is one of our favorite recipes, originally from Cooking Light. Unfortunately, it does require a lot of different spices! Though the recipe calls for plain yogurt as a topping, I always serve it with mango chutney, usually homemade. However, I found some great, cheap mango chutney at Your DeKalb Farmer's Market, so I used that this time. The recipe for the salad in the picture is located here.

Indian-Spiced Salmon

1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds, crushed
1/2 teaspoon black pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
4 (6-ounce) salmon fillets (about 1 1/4-inches thick)
1/2 teaspoon salt
1 teaspoon olive oil

Heat oven to 400°.

Combine first 8 ingredients in a shallow dish. Sprinkle fillets with salt; dredge fillets in spice mixture. Heat oil in a large skillet (oven-proof) over medium-high heat. Add fillets, skin sides up; cook 5 minutes or until bottoms are golden. Turn fillets over. Wrap handle of skillet with foil; bake at 400° for 10 minutes or until fish flakes easily when tested with a fork. Remove skin from fillets; discard skin. Serve with mango chutney.

Yield: 4 servings

CALORIES 301 (46% from fat); FAT 15.4g (sat 2.7g,mono 7.7g,poly 3.2g); IRON 1.6mg; CHOLESTEROL 111mg; CALCIUM 54mg; CARBOHYDRATE 2.6g; SODIUM 390mg; PROTEIN 35.9g; FIBER 0.3g

Mango Chutney

2 mangoes, peeled and diced

1/4 cup onion, diced fine

1/4 cup golden raisins

1/4 t. crushed red pepper or to taste

1 T brown sugar

Combine all ingredients in a saucepan and cook over low heat until saucy.

1 comment:

Alison... said...

I am in a similar boat... I ate a ton of it last summer, got sick of it, didn't get it for a long time and now I'm back into it. I love salmon!

As you know, I have the salt/sugar violation issue going on so I'm not sure about the mango chutney with the salmon but I'm getting more adventuous with food and coming to realize that s/s together [in the right combination] can be really good.

This is something I would def try and probably love!