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This recipe was adapted from steamykitchen.com¬†(a website with plenty of delicious-looking recipes). For this recipe, you can use almost any type of fish but I chose salmon because it is rich in omega-3’s and vitamin D. For a complete meal, serve the curry with rice or quinoa and a side of vegetables.

Ingredients:

1 lb boneless, skinless salmon

2 tsp vegetable oil

1/2 onion, grated

1 tsp grated fresh ginger

2 cloves garlic, minced

2 medium sized ripe tomatoes, diced (about 1 1/2 cups)

1 tsp garam masala

1/4-1/2 tsp chili powder

1 cup coconut milk

1/4 cup water

salt and pepper to taste

Directions:

Rinse the salmon and pat dry, then cut into bite-sized cubes. Set aside.

Heat the oil in a sauce pan over medium heat. Add the onion, ginger and garlic and reduce the heat to medium-low. Saute about 5 minutes, stirring occasionally.Add the tomato and saute for another 3 minutes, stirring frequently. Add the garam masala and chili powder and cook another 2 minutes.

Turn the heat up to medium-high and add the coconut milk and water. When the mixture comes to a boil, add the fish and cook another 4-5 minutes (until the fish is cooked through). Season with salt and pepper to taste. Serves 4.

Nutrition (per 1/4 of the recipe):

  • Calories: 295
  • Carbs: 5.6 g
  • Protein: 25 g
  • Fat: 19 g
  • Fibre: 0.9 g
  • Vitamin A: 64 mcg (7% DV)
  • Vitamin D: 494 IU (82 % DV)
  • Iron: 2.7 mg (20% DV)
  • Potassium: 733 mg (21% DV)
  • Phosphorus: 350 mg (50% DV)
  • Magnesium: 57 mg (18% DV)
  • B-vitamins: Thiamin (8%), Riboflavin (10%), Folate (4%), Niacin (67%), B6 (54%), B12 (196%)

DV=Recommended daily value

This recipe (created by my mom) is a great way to use leftover quinoa. It is simple to make and tastes delicious. Canned salmon is great source of omega-3, vitamin D, and calcium (if the bones are left in). For a vegetarian version, the salmon can be replaced with 1/2 cup cooked beans or lentils and 1/4 cup of feta cheese.

Ingredients:

2 cups cooked quinoa

1 can (200g) salmon, drained

2 eggs, lightly beaten

1/2 cup fresh herbs of your choice (parsley, cilantro, dill etc.)

1 tsp dried onion, or 1/4 cup chopped fresh green onion

1 tbsp lemon juice

salt and pepper to taste

2 tsp canola oil for frying

Directions:

For instruction on cooking quinoa, see my quinoa spotlight (2/3 cup dry quinoa makes 2 cups cooked). Mix all ingredients except oil in a mixing bowl. Form the quinoa mixture into 8 palm-sized patties. Heat 1 tsp of oil in a frying pan over medium heat.  Place 4 of the patties in the pan and cook 3 minutes on each side, or until golden brown. Add the remaining oil and cook the last 4 patties. Serves 4.

Nutrition:

Per serving (2 patties):

  • Calories: 260
  • Carbs: 16.5 g
  • Protein: 21.7 g
  • Fat: 11.7 g
  • Cholesterol: 124 mg
  • Fibre: 2.3 g
  • Calcium: 210 mg (21% DV)
  • Iron: 2.7 mg (15% DV)
  • Vitamin D: 568 IU (95% DV)