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Gluten-Free Indian Spiced Salmon with Dal and Raita

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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Here's a tasty way to get your fish fix that your whole family will love.

Gluten-Free Indian Spiced Salmon with Dal and Raita

  • Prep Time 45 min
  • Total 1 hr 15 min
  • Servings 8
  • Ingredients 15
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Ingredients

Raita

  • 1 cup plain fat-free yogurt
  • 1 English (seedless) cucumber, diced
  • 1/4 cup finely chopped fresh cilantro
  • 2 green onions, finely chopped

Red Lentils (Dal)

  • 2 teaspoons olive oil
  • 1/2 cup finely chopped yellow onion
  • 2 teaspoons ground cardamom
  • 1 teaspoon salt
  • 2 cups red lentils (dal), rinsed, drained
  • 1 can (28 oz) fire-roasted diced tomatoes, undrained
  • 3 cups water

Salmon

  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 2 tablespoons garam masala
  • 8 salmon fillets, skin on (4 oz each)

Instructions

  • Step 
    1
    In medium bowl, mix Raita ingredients. Cover; refrigerate until ready to serve.
  • Step 
    2
    In 4-quart saucepan, heat 2 teaspoons oil over medium heat until hot. Add yellow onion; cook and stir about 4 minutes or until soft. Add cardamom and salt; cook and stir 30 seconds. Add lentils, tomatoes and water. Increase heat to medium-high; heat to boiling. Reduce heat to medium-low. Cover; cook about 30 minutes, stirring frequently, until lentils are soft and liquid is absorbed.
  • Step 
    3
    Meanwhile, in medium bowl, beat 1 tablespoon oil, 1/2 teaspoon salt and the garam masala. Add salmon; toss to coat.
  • Step 
    4
    Heat 10-inch skillet over medium-high heat. Place salmon fillets in skillet, skin side down. Cook 5 to 6 minutes on each side or until fish flakes easily with fork.
  • Step 
    5
    To serve, divide dal evenly among 8 serving plates. Top with salmon and raita.

Nutrition

310 Calories
12g Total Fat
32g Protein
20g Total Carbohydrate
4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
100
Total Fat
12g
18%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
800mg
33%
Potassium
800mg
23%
Total Carbohydrate
20g
7%
Dietary Fiber
4g
18%
Sugars
4g
Protein
32g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
6%
6%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 1/2 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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