Tuesday, October 26, 2010

Masala Baked Salmon

Salmon it is!

After reading a lot about the health benefits of fish, I started reading all about the techniques of baking or steaming or grilling fish. It amazed me, when I realized that it was really easy to bake fish. This had to be tried!
After tasting a variety of fishes, I finally decided on trying some salmon. It has a great taste by itself. How wrong could you go with this! 

Not being very creative with fish, I always made the typical and safe shrimp and pompano Indian recipes. Did not get myself involved with "foreign" fish..:). 

But now that my Salmon Experiment was a hit, be sure to see a lot of healthy baked fish recipes on Bakasoor...

Hope everyone enjoys my Indian take on Salmon...

Serves: 2 to 3 people
Level: Easy

1 large salmon fillet
1 tsp salt or to taste
1 tsp tandoori chicken masala
1/2 tsp garam masala powder
1/2 tsp red chilly powder
1/2 tsp turmeric powder
1/4 tsp tamarind concentrate
1 tsp ginger garlic paste
2 tsp extra virgin olive oil
Juice of half a lemon
2 tblsp chopped onions
4 thin slices lime/lemon
Chopped coriander for garnishing
Chaat masala for garnishing (optional)

Step 1 - In a small bowl, mix together the salt, tandoori chicken masala, garam masala, red chilly powder, turmeric powder, tamarind concentrate, ginger garlic paste, olive oil and the juice of half a lemon. 

Step 2 - Apply the marinade from step 1 liberally all over the salmon. Keep refrigerated for at least an hour. This helps the marinade settle in well.

Step 3 - Place a large foil on a baking sheet or pan. The size of the foil should exceed the size of the pan. Place the marinated salmon on the foiled baking sheet. Sprinkle some chopped onions, coriander leaves and lemon slices on the fish. Wrap the fish with the foil really well. Do not allow any pockets to form that might let the steam escape. You want the salmon to cook in its own juices. More like, steaming in its own juices.

Step 4 - Place the baking sheet in a 425 deg F. preheated oven for no more than 15 mins. 

Serve hot, sprinkled with some more fresh coriander and chaat masala for that extra kick.


Always get the wild caught salmon and not the farm raised. Its tastier and healthier.

How to know if salmon is cooked?
Try lightly poking it with a knife. The knife should slide in without any efforts, if the salmon is cooked well.
The salmon also changes to a nice light pink color. 
It also oozes out a white substance as it starts cooking. Make sure you see that, especially if you want to have the salmon well-done!

Health benefits of salmon? (Source: Internet)
Salmon is very nutritious. Its is high in protein and the "good fats". It has a lot of omega-3 fatty acids.
Did you know that a 4 oz serving of wild salmon provides a full day's requirement of vitamin D? It is one of the few foods that can make that claim. That same piece of fish contains over half of the necessary B12, niacin and selenium and is an excellent source of B6 and magnesium. 
Omega-3 fats seem to primarily work through reducing inflammation in our bodies. Inflammation is turning out to be at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3 also helps prevent the blood clots which cause many strokes.