Indian Salmon & Bombay Potatoes with Garlic Yoghurt & Rainbow Salad

Indian Salmon & Bombay Potatoes with Garlic Yoghurt & Rainbow Salad

Lean protein | Healthier Carbs | Packed with Veggies

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Introducing our Balanced recipes. They're Dietitian-approved and have just the right amount of lean protein, healthier carbs and nutrient-packed veggies you need, so you can be sure dinnertime is nutritious, well-balanced and less than 650 calories. Tonight we're taking omega-3 rich salmon to the next level with our Indian-inspired seasoning. Add a rainbow salad on the side, and you have an easy, healthy meal that’s simply delicious!

Tags:Low CalorieNaturally Gluten-FreeNot Suitable for Coeliacs

Always refer to the product label for the most accurate ingredient and allergen information.

Preparation Time30 minutes
Cooking difficultyLevel 1
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

2 unit


¼ sachet


1 sachet

brown mustard seeds

(May be presentGluten)

2 clove


1 packet

Greek yoghurt


1 bag


1 unit


1 bag

mixed salad leaves

1 sachet

Mumbai spice blend

(May be presentGluten)

1 packet



Not included in your delivery


olive oil

¼ tsp


½ tsp


2 tsp

white wine vinegar

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)2309 kJ
Fat28.5 g
of which saturates5.7 g
Carbohydrate36.1 g
of which sugars9 g
Protein34.3 g
Sodium569 mg
The average adult daily energy intake is 8700 kJ
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Medium Non-Stick Pan
Instructionsarrow up iconarrow up icon

Preheat the oven to 240°C/220°C fan-forced. Cut the potato (unpeeled) into 2cm chunks. Place the potato, a drizzle of olive oil, a pinch of pepper, the salt, turmeric (1/4 tsp for 2 people / 1/2 tsp for 4 people) and brown mustard seeds on an oven tray lined with baking paper. Toss to coat, then bake until tender, 20-25 minutes.

TIP: Cut the potato to the correct size so it cooks in the allocated time.


Finely chop the garlic (or use a garlic press). In a medium frying pan, heat olive oil (2 tsp for 2 people / 1 tbs for 4 people) over a medium-high heat. Add the garlic and cook until fragrant, 1 minute. Transfer to a small bowl and allow to cool for 5 minutes. Add the Greek yoghurt to the garlic oil and whisk to combine. Season to taste with salt and pepper.


Roughly chop the coriander. Finely chop the tomato. Grate the carrot (unpeeled). In a medium bowl, combine olive oil (2 tsp for 2 people / 1 tbs for 4 people), the honey, vinegar and a pinch of salt and pepper. Just before serving, add the mixed salad leaves, carrot and tomato and toss to coat.


In a second medium bowl, combine the Mumbai spice blend, a drizzle of olive oil and a generous pinch of salt and pepper. Add the salmon and toss to coat.


When the potato has 10 minutes cook time remaining, return the frying pan to a medium heat with a drizzle of olive oil. When the oil is hot, add the salmon to the pan, skin-side down, and cook until cooked through, 3-4 minutes each side. Transfer to a plate to rest.

TIP: The spice blend chars a little in the pan, this adds to the flavour!
TIP: Salmon can be served slightly blushing pink in the centre.


Toss the coriander through the roasted potato. Divide the Bombay potatoes, Indian salmon and salad between plates. Top the salmon with a dollop of garlic yoghurt.

TIP: For the low-calorie option, omit the garlic yoghurt.