Spiced salmon with coriander mash

Gluten Free
Very Healthy
Health score
79%
Spiced salmon with coriander mash
25 min.
4
554kcal

Suggestions


Looking for a delicious and healthy dish that’s packed with flavor? This spiced salmon with coriander mash is the perfect choice for lunch or dinner! With its bold, aromatic curry flavors, this dish combines the rich taste of tender salmon with the creamy goodness of mashed potatoes infused with a touch of spice and fresh coriander. It’s not only a feast for the taste buds but also an easy and quick recipe that you can whip up in just 25 minutes, making it ideal for busy weeknights or a weekend treat.

What makes this dish even better is that it’s gluten-free and filled with nutrients. The salmon provides a great source of lean protein and omega-3 fatty acids, while the mashed potatoes are made even more delicious with Greek yogurt for a creamy texture, plus the perfect kick from chili flakes. The coriander adds a refreshing herbal note, balancing the richness of the salmon and potatoes. Topped off with grilled tomatoes, this dish is a wholesome, satisfying meal that feels indulgent but is actually very healthy.

Whether you're cooking for family or hosting friends, this spiced salmon with coriander mash is sure to impress with its vibrant flavors and wholesome ingredients. Ready to dive in? Let’s get cooking!

Ingredients

  • kg potatoes peeled cut into chunks
  • tsp curry paste good (tikka is )
  • 200 greek yogurt 
  • fillet salmon fillet (check the scales have been removed)
  • 25 butter 
  • 0.5 tsp pepper dried
  • tbsp milk 
  • large handful cilantro leaves chopped
  • servings tomatoes 

Equipment

  • frying pan
  • whisk
  • potato masher
  • grill

Directions

  1. Boil the potatoes for about 12 mins until tender.
  2. Heat the grill to high, stir the curry paste into 4 tbsp of the yogurt, then smear the mixture all over the salmon.
  3. Put the salmon in a large flameproof dish, skin-side up, and grill for 10 mins.
  4. Drain the potatoes and return to the pan.
  5. Add the remaining yogurt with the butter, chilli flakes and milk. Mash together with a potato masher or use an electric hand whisk to beat the mash to a really creamy texture, adding more milk if you need to. Stir the coriander leaves through. Pile onto plates, place the salmon next to it and drizzle with the cooking juices.
  6. Serve with grilled tomatoes.

Nutrition Facts

Calories554kcal
Protein33.27%
Fat28.1%
Carbs38.63%

Properties

Glycemic Index
60.44
Glycemic Load
34.08
Inflammation Score
-9
Nutrition Score
45.068261130996%

Flavonoids

Naringenin
1.22mg
Kaempferol
2.16mg
Myricetin
0.23mg
Quercetin
3.32mg

Nutrients percent of daily need

Calories:554.42kcal
27.72%
Fat:17.32g
26.65%
Saturated Fat:5.41g
33.83%
Carbohydrates:53.58g
17.86%
Net Carbohydrates:45.72g
16.62%
Sugar:9.25g
10.28%
Cholesterol:111.24mg
37.08%
Sodium:167.29mg
7.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.15g
92.3%
Vitamin B6:2.32mg
116.01%
Vitamin B12:5.85µg
97.46%
Selenium:68.16µg
97.37%
Vitamin C:74.39mg
90.17%
Vitamin B3:17.23mg
86.15%
Potassium:2416.69mg
69.05%
Phosphorus:611.58mg
61.16%
Vitamin B2:0.93mg
54.56%
Vitamin A:2290.24IU
45.8%
Vitamin B1:0.67mg
44.79%
Copper:0.81mg
40.73%
Vitamin B5:3.97mg
39.65%
Magnesium:134.66mg
33.66%
Fiber:7.87g
31.47%
Manganese:0.63mg
31.43%
Folate:113.88µg
28.47%
Iron:3.96mg
21.99%
Vitamin K:22.82µg
21.73%
Zinc:2.47mg
16.45%
Calcium:148.85mg
14.88%
Vitamin E:1.27mg
8.5%
Vitamin D:0.17µg
1.1%