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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

Balanced
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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
Allergens:MilkFish

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

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

2 unit

potatoes

¼ sachet

turmeric

1 sachet

brown mustard seeds

(May be presentGluten)

2 clove

garlic

1 packet

Greek yoghurt

(ContainsMilk)

1 bag

coriander

1 unit

tomato

1 bag

mixed salad leaves

1 sachet

Mumbai spice blend

(May be presentGluten)

1 packet

salmon

(ContainsFish)

Not included in your delivery

tbs

olive oil

¼ tsp

salt

½ tsp

honey

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
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Medium Non-Stick Pan
Instructions
Instructionsarrow up iconarrow up icon
1

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.

2

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.

3

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.

4

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.

5

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.

6

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.