This is a wonderful, lightly-spiced, curried, family main meal. It is equally good made with either cooked fresh salmon or canned salmon (so makes a good store cupboard standby). Make in a large roasting tin for a one-pot meal or, to make this dish easier to serve, cook in individual baking dishes.
You can also vary the hotness of this curried dish according to your preferred taste. This recipe uses mild strength Korma paste but experiment with medium Madras, Tikka Masala or Passanda strengths or spicy and hot Jalfrezi and Vindaloo.
It’s ideal food for eating at this time of year when the weather is very changeable!
WILD ALASKA SALMON KORMA BAKE
400 g/14 oz fresh wild Alaska salmon or 2 x 213 g/8 oz cans red or pink wild Alaska salmon
500 g/1 lb butternut squash, peeled and cut into chunks
low-fat cooking spray or mist
½ tsp cumin seeds
salt and freshly ground black pepper
1 small cauliflower, broken into florets
150 g/5 oz green beans, trimmed and halved
300 g/11/3 cups low-fat natural or plain yogurt
2 tbsp Korma curry paste
2 tbsp mango chutney
2 tbsp chopped fresh coriander/cilantro
4 poppadoms, lightly crushed (optional)
- Preheat the oven to 170 C/325 F/gas 3.
- Skin the cooked fresh salmon and break into chunks or drain the canned salmon (discarding the liquid, skin and bones) and flake into large pieces.
- Put the butternut squash in a large roasting tin/pan and spritz generously with low-fat cooking spray or mist. Add the cumin seeds and salt and pepper to taste, tossing well to coat. Roast for 25-30 minutes until tender, turning once.
- Meanwhile, cook the cauliflower in lightly salted boiling water for 3-4 minutes. Add the green beans and cook for a further 3-4 minutes. Drain well and add to the cooked squash with the chunks of salmon.
- Mix the yogurt with the curry paste, mango chutney and coriander/cilantro. Spoon over the vegetables and salmon, then sprinkle with the poppadoms if used. Bake for 10-15 minutes until piping hot. Serve at once.
WLS PORTION: ½
CALORIES PER PORTION (WITHOUT POPPADOMS): 305
PROTEIN: 30.3 g
CARBOHYDRATE: 22.8 g
FAT: 10.6 g
Image and recipe © Carol Bowen Ball ‘The Esse Four Seasons Cookbook’