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Gluten-Free Indian Spiced Salmon with Dal and Raita

  • Prep 45 min
  • Total 1 hr 15 min
  • Servings 8

Here's a tasty way to get your fish fix that your whole family will love. MORE + LESS -

Ingredients

Raita

1
cup plain fat-free yogurt
1
English (seedless) cucumber, diced
1/4
cup finely chopped fresh cilantro
2
green onions, finely chopped

Red Lentils (Dal)

2
teaspoons olive oil
1/2
cup finely chopped yellow onion
2
teaspoons ground cardamom
1
teaspoon salt
2
cups red lentils (dal), rinsed, drained
1
can (28 oz) fire-roasted diced tomatoes, undrained
3
cups water

Salmon

1
tablespoon olive oil
1/2
teaspoon salt
2
tablespoons garam masala
8
salmon fillets, skin on (4 oz each)

Steps

Hide Images
  • 1
    In medium bowl, mix Raita ingredients. Cover; refrigerate until ready to serve.
  • 2
    In 4-quart saucepan, heat 2 teaspoons oil over medium heat until hot. Add yellow onion; cook and stir about 4 minutes or until soft. Add cardamom and salt; cook and stir 30 seconds. Add lentils, tomatoes and water. Increase heat to medium-high; heat to boiling. Reduce heat to medium-low. Cover; cook about 30 minutes, stirring frequently, until lentils are soft and liquid is absorbed.
  • 3
    Meanwhile, in medium bowl, beat 1 tablespoon oil, 1/2 teaspoon salt and the garam masala. Add salmon; toss to coat.
  • 4
    Heat 10-inch skillet over medium-high heat. Place salmon fillets in skillet, skin side down. Cook 5 to 6 minutes on each side or until fish flakes easily with fork.
  • 5
    To serve, divide dal evenly among 8 serving plates. Top with salmon and raita.

Expert Tips

  • Rubbing the salmon with oil and spices before cooking not only saves calories but prevents hot oil from spattering when you flip the fillets.
  • Cooking Gluten Free? Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
100
% Daily Value
Total Fat
12g
18%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
800mg
33%
Potassium
800mg
23%
Total Carbohydrate
20g
7%
Dietary Fiber
4g
18%
Sugars
4g
Protein
32g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
6%
6%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 1/2 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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