Quick salmon tikka with cucumber yoghurt (17 minutes)

Salmon Tikka

Serves 2

  • 2 naan breads

  • 1 fresh red chilli

  • ½ cucumber

  • 1 lemon

  • 4 tablespoons natural yoghurt

  • sea salt

  • freshly ground black pepper

  • a few sprigs fresh coriander

  • 2 x 200 g salmon filets, from sustainable sources, ask your fishmonger, skin on, scaled and bones removed

  • 1 heaped tablespoon Patak's tandoori curry paste

  • olive oil

Preheat your oven to 110°C/225°F/gas ¼. Pop your naan breads into the oven to warm through. Halve, deseed and finely chop your chilli. Peel and halve your cucumber lengthways, then use a spoon to scoop out and discard the seeds. Roughly chop the cucumber and put most of it into a bowl. Halve your lemon and squeeze the juice from one half into the bowl. Add the yoghurt, a pinch of salt and pepper and half the chopped chilli.



Pick the coriander leaves and put to one side. Slice each salmon fillet across lengthways into three 1.5cm wide slices. Spoon the heaped tablespoon of tandoori paste into a small dish, then use a pastry brush or the back of a spoon to smear the tandoori paste all over each piece (don't dip your pastry brush into the jar!). Heat a large frying pan over a high heat.



Once hot, add a lug of olive oil, put the salmon into the pan and cook for about 1½ minutes on each side, until cooked through. Place a warmed naan bread on each plate. Top each one with a good dollop of cucumber yoghurt and 3 pieces of salmon. Scatter over a little of the reserved cucumber, chilli and coriander leaves and finish with a squeeze of lemon juice.

Nutritional Information

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Method

I love this dish. If you're a fan of chicken tikka masala, give this one a go. You might think it odd to use robust spice pastes on fish, but it's very common in southern India. When buying your fish, ask the fishmonger to scale it for you. You'll be amazed at how quickly these cook.

Preheat your oven to 110°C/225°F/gas ¼. Pop your naan breads into the oven to warm through. Halve, deseed and finely chop your chilli. Peel and halve your cucumber lengthways, then use a spoon to scoop out and discard the seeds. Roughly chop the cucumber and put most of it into a bowl. Halve your lemon and squeeze the juice from one half into the bowl. Add the yoghurt, a pinch of salt and pepper and half the chopped chilli.

Pick the coriander leaves and put to one side. Slice each salmon fillet across lengthways into three 1.5cm wide slices. Spoon the heaped tablespoon of tandoori paste into a small dish, then use a pastry brush or the back of a spoon to smear the tandoori paste all over each piece (don't dip your pastry brush into the jar!). Heat a large frying pan over a high heat.

Once hot, add a lug of olive oil, put the salmon into the pan and cook for about 1½ minutes on each side, until cooked through. Place a warmed naan bread on each plate. Top each one with a good dollop of cucumber yoghurt and 3 pieces of salmon. Scatter over a little of the reserved cucumber, chilli and coriander leaves and finish with a squeeze of lemon juice.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 688
    34%
  • Carbs 50.8g
    20%
  • Sugar 7.3g 8%
  • Fat 30.0g 43%
  • Saturates 4.7g 24%
  • Protein 52.1g 115%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 2 naan breads

  • 1 fresh red chilli

  • ½ cucumber

  • 1 lemon

  • 4 tablespoons natural yoghurt

  • sea salt

  • freshly ground black pepper

  • a few sprigs fresh coriander

  • 2 x 200 g salmon filets, from sustainable sources, ask your fishmonger, skin on, scaled and bones removed

  • 1 heaped tablespoon Patak's tandoori curry paste

  • olive oil