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Gluten-Free Indian Spiced Salmon with Dal and Raita

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Gluten-Free Indian Spiced Salmon with Dal and Raita
  • Prep 45 min
  • Total 1 hr 15 min
  • Servings 8
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Here's a tasty way to get your fish fix that your whole family will love.
Updated Sep 20, 2016

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

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Rubbing the salmon with oil and spices before cooking not only saves calories but prevents hot oil from spattering when you flip the fillets.
  • tip 2
    Cooking Gluten Free? Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition

310 Calories, 12g Total Fat, 32g Protein, 20g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
100
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.
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