Mustard salmon curry
Nutritionist Jo Travers gives us her take on an Indian salmon curry recipe.
Cooking time: 20-25 mins
With autumn well and truly here, is there anything better than a curry? You can’t answer me, so I’m going to say no, Dan, there is not. This healthy take comes from fad-diet annihilator and author, nutritionist Jo Travers (aka @ldnnutritionist).
Why is this recipe good for my brain?
Salmon contains omega 3, a fat we can't make in our bodies, but an essential component of brain cells. As Jo mentions, it also contains turmeric - an ayurvedic superfood that is good for pretty much any ailment. It’s especially anti-inflammatory, has antioxidant properties and could also have neuroprotective qualities against depression and Alzheimer’s.
This curry is so warming and moreish, a real winter comfort food for me. We are now learning that inflammation can affect the brain as well as the rest of our bodies and this recipe is full of anti-inflammatory compounds from omega 3-packed salmon and turmeric.
120g brown rice
350g skinless salmon fillets cut into 3cm chunks
1/4 tsp salt
1/2 tsp turmeric, divided
1/2 tsp cayenne pepper, divided
1 tbsp mustard powder
1 tbsp olive oil
1/4 tsp mustard seeds
1/4 tsp cumin seeds
1/4 tsp fennel seeds
1 tbsp chopped parsley
Get the rice cooking according to the instructions on the pack.
Meanwhile, mix together the salt, half the turmeric and half the cayenne pepper and coat the salmon chunks with it on all sides. Set aside for 15 minutes to absorb the flavours.
While the salmon is marinating, mix the mustard powder in a small bowl with the rest of the turmeric, cayenne pepper and a tablespoon of water to make a paste. Then add the rest of the water.
When the rice has about 5 minutes to go, heat the oil in a wok or similar pan. When hot, add the mustard, cumin and fennel seeds, followed by the mustard paste. Bring it to a simmer and add the salmon pieces in a single layer and cook for around 5mins or until the fish is just cooked. Turn the pieces of fish once but keep spooning over the simmering liquid as it cooks.
Serve with the rice and vegetables of your choice.
For another delicious fish recipe, check out this one for pan fried herring with lemon oatmeal.