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Tuesday, 10 June 2014

Healthy and Fresh Salmon Summer Curry Recipe

Healthy and fresh are not often words you would associate with a curry but there are so many ways to make your favourite meals healthy. This is my recipe for a mild light summer curry loosely based on a Thai green curry process and should serve 3-4 people.

Cooking equipment:
·         Deep sided non-stick frying pan
·         Blender
·         Chopping board
·         Sharp knife

Ingredients for curry paste:
·         Juice of half a lime
·         2 shallots
·         3 fresh mint leaves
·         3-4 kaffir lime leaves (dried)
·         3-4 cloves of garlic
·         3 small green chillies (for a spicier curry I would double)
·         Small handful of chives
·         1tsb (5ml) of whole cumin seeds
·         2tsp of whole coriander seeds
·         2tsp of ginger
·         Good glug of extra virgin olive oil

Ingredients for curry:
·         3 fillets of fresh salmon
·         Half a baby cauliflower
·         Half a pack of baby corn
·         2 small or 1 large onion
·         1 bell pepper
·         1 white flesh sweet potato (normal sweet potato would be fine)
·         1 pack of samphire (roughly 90g)
·         2 sticks of celery
·          2-3 cloves of garlic
·         Squeeze of lime juice
·         1 can of light coconut milk
·         1tbsp of coconut oil (I had ran out so I used Vitaspread)
·         Salt and pepper to taste
·         Long grain brown rice (roughly 75g per person)

The paste needs to made first, this is done by blending all the ingredients together with enough olive oil to give a consistently similar to pesto.

Once the paste is made, heat the coconut oil in the pan.  Finely dice the onion and garlic together and thinly slice and chop the sweet potato, add them into the pan on a medium heat.  While they are browning slice the celery and add to pan along with the curry paste.

A little tip I have for when using celery is to break a bit off at the ends and drag it down/up the celery.  This gets rid of all the stringy bits and gives the celery a nicer texture.

 De-skin the salmon and slice into large chunks and add to pan.

I de-skin salmon by slicing close to the skin, I then grip the end of the skin firmly and hold down the flesh with the knife and pull firmly but gently to remove it.

Chop the rest of the vegetables to your liking, I chopped mine fairly chunkily then add to pan.  Mix ingredients gently as you don't want to break up the salmon too much.  Add the coconut milk and cover with a lid or large plate, turn the heat to low and simmer for 20-30 minutes.

While the curry is cooking put the rice into a pan and cover with boiling water, so that the water is 1 inch above the rice.  Cook the rice according to your packet instructions, usually brown rice needs around 30 minutes and often needs a top up of water.

I would recommend checking both the rice and curry every so often.  Always make sure the rice is covered by water and stir occasionally.  Ensure all salmon and vegetables are covered by the milk. Try to avoid stirring the curry as this breaks up the salmon.

Happy cooking!

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