20min recipe: Indian-style salmon, sag aloo and cucumber raita

Spinach and salmon in one meal. You can’t get much healthier than that!

It’s got it all – quality protein to keep the muscles in shape nutrient-rich and energy-sustaining carbohydrate, healthy fats, and plenty of garlic, ginger, chilli and spices, all packed with minerals and antioxidants to control blood-sugar levels and protect against inflammation.

Particularly suitable for triathletes training on a daily basis, it’ll boost energy, promote efficient recovery and keep nasty viruses at bay.

Serves: 4
Prep time: 5mins
Cooking time: 15mins

Ingredients

Salmon

1 tbsp sunflower or rapeseed oil
1 tsp each ground cumin, ground coriander and garam masala
½ tsp salt
4 salmon fillets
1 lime cut into quarters to serve

Sag aloo

400g potatoes, peeled, cut into 2cm chunks, parboiled for 5mins then drained
1 tbsp sunflower oil
1 tsp black mustard seeds
1 onion, peeled and finely sliced
1 tsp garam masala
1 tsp turmeric
2cm piece of fresh ginger, peeled and grated
250g spinach

Cucumber raita

250g natural yoghurt
½ cucumber, grated
Handful of fresh mint (optional)
Pinch of salt

Step 1

Pre-heat oven to 180 °C/gas mark 4. Combine the oil, cumin, coriander, garam masala and salt. Arrange the salmon on a plate, coat with the spice combination and leave to marinate while you prepare the potatoes and raita.

Step 2

Make the raita by squeezing any excess water from the cucumber, then combine with yoghurt, mint and salt in a small bowl.

Step 3

Heat the oil in a frying pan, add the mustard seeds and, on a medium heat, cook for 20-30secs until they start to pop.

Add the onion and gently sauté on a low heat for about 3mins. Stir in the potatoes, garam masala, turmeric, ginger, garlic, red chilli and salt. Sauté for another minute, stirring frequently, so the potatoes are nicely covered with the spices, then stir in the tomatoes and vegetable stock.

Bring to the boil, reduce the heat and simmer, covered, for about 8mins – or until the potatoes are just cooked through and have soaked up the stock. Stir in the spinach and coriander until the spinach wilts. Taste for seasoning.

Step 4

Meanwhile, heat a heavy-based oven-proof frying pan (no oil required) to a medium heat and add the salmon fillets, laying them skin side down. Cook for a couple of minutes, until sealed, and then turn to seal each side. This should take 3-4mins.

Place the frying pan in the oven and finish cooking in the oven for a further 4mins, or until the salmon is just cooked through (that is, when it’s just a little springy to the touch). Serve the salmon, the sag aloo and cucumber raita on warmed plates with a wedge of lime each to squeeze over.

Nutrition per serving

Energy: 509kcal
Protein: 38g
Carbohydrate: 31g (sugars 13g)
Fat: 25g (saturates 4.5g)
Salt: 2.5g
Fibre: 6g

(Images: Ewelina Karbowiak)

For lots more fuelling advice head to our Nutrition section

Jamie Beach Former digital editor

About

Jamie was 220 Triathlon's digital editor between 2013 and 2015.