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| Pink Salmon painting by Carol Eliassen |
This recipe offers a delicious and healthy twist on the classic Tikka Masala, replacing the traditional tomato-based sauce with a creamy and flavorful cashew-based alternative. Using salmon, a rich source of omega-3 fatty acids, this dish is packed with healthy fats and protein.
Cuisine: International (Indian-inspired)
Dietary Preferences: Nightshade-Free, Healthy
Estimated Nutritional Information (per serving, approximate):
* Calories: 550-650
* Protein: 40-50g
* Carbohydrates: 20-30g
* Fat: 35-45g
Yields: 4 servings
Prep time: 30 minutes (plus 2-4 hours marinating time)
Cook time: 30-40 minutes
Ingredients:
For the Salmon Tikka:
* 4 (6-8 ounce) salmon fillets, skin on or off, cut into 1-inch cubes
* 1 cup plain Greek yogurt (full-fat or low-fat)
* 2 tablespoons lemon juice
* 2 tablespoons grated fresh ginger
* 4 cloves garlic, minced
* 1 tablespoon ground cumin
* 1 tablespoon ground coriander
* 1 teaspoon turmeric powder
* 1/2 teaspoon garam masala
* 1/4 teaspoon cayenne pepper (optional, for heat)
* 1 teaspoon salt
* 1/2 teaspoon black pepper
* 2 tablespoons olive oil or avocado oil
For the Cashew Masala Sauce:
* 1 cup raw cashews, soaked in hot water for at least 30 minutes (or overnight)
* 1 tablespoon olive oil or avocado oil
* 1 medium onion, finely chopped
* 2 cloves garlic, minced
* 1 tablespoon grated fresh ginger
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon turmeric powder
* 1/4 teaspoon garam masala
* 1/4 teaspoon cayenne pepper (optional, for heat)
* 1 cup vegetable broth or chicken broth
* 1/2 cup coconut milk (full-fat or light)
* 1 tablespoon lemon juice
* 1/4 cup chopped fresh cilantro, for garnish
* Salt and pepper to taste
Equipment:
* Large bowl
* Small bowl
* Baking sheet or grill
* Blender or food processor
* Large skillet or saucepan
Instructions:
Part 1: Marinating the Salmon
1. Prepare the Marinade: In a large bowl, combine the Greek yogurt, lemon juice, grated ginger, minced garlic, cumin, coriander, turmeric, garam masala, cayenne pepper (if using), salt, and pepper. Whisk until well combined.
2. Marinate the Salmon: Add the salmon cubes to the marinade, ensuring each piece is well coated. Gently mix with your hands or a spoon.
3. Refrigerate: Cover the bowl with plastic wrap or a lid and refrigerate for at least 2 hours, or preferably 4 hours, for the flavors to meld. You can marinate it overnight for even better flavor.
Part 2: Preparing the Cashew Masala Sauce
1. Drain the Cashews: Drain the soaked cashews and rinse them thoroughly.
2. Blend the Cashews: In a blender or food processor, combine the drained cashews with 1/2 cup of the vegetable broth or chicken broth. Blend until completely smooth and creamy, adding more broth if needed to achieve a smooth consistency. Set aside.
3. Sauté Aromatics: In a large skillet or saucepan, heat the olive oil or avocado oil over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes.
4. Add Spices: Add the minced garlic and grated ginger to the skillet and cook for another minute until fragrant. Stir in the cumin, coriander, turmeric, garam masala, and cayenne pepper (if using). Cook for 30 seconds, stirring constantly, until the spices are fragrant.
5. Combine and Simmer: Pour in the remaining vegetable broth or chicken broth and bring to a simmer. Add the blended cashew cream and coconut milk. Stir well to combine.
6. Season and Simmer: Reduce the heat to low and simmer for 15-20 minutes, stirring occasionally, to allow the flavors to meld and the sauce to thicken slightly.
7. Adjust and Finish: Stir in the lemon juice and season with salt and pepper to taste. Keep warm while you cook the salmon.
Part 3: Cooking the Salmon Tikka
Option 1: Baking
1. Preheat Oven: Preheat your oven to 400°F (200°C).
2. Prepare Baking Sheet: Line a baking sheet with parchment paper.
3. Arrange Salmon: Remove the marinated salmon from the refrigerator. Spread the salmon pieces evenly on the prepared baking sheet.
4. Bake: Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. Cooking time will vary depending on the thickness of the salmon.
Option 2: Grilling
1. Preheat Grill: Preheat your grill to medium heat.
2. Prepare Grill: Lightly oil the grill grates to prevent sticking.
3. Arrange Salmon: Remove the marinated salmon from the refrigerator. Thread the salmon pieces onto skewers, if desired, or place them directly on the grill grates.
4. Grill: Grill for 8-12 minutes, turning occasionally, until the salmon is cooked through and has grill marks. Cooking time will vary depending on the thickness of the salmon.
Part 4: Assembling and Serving
1. Combine Salmon and Sauce: Gently add the cooked salmon tikka to the cashew masala sauce. Stir gently to coat the salmon with the sauce.
2. Garnish: Garnish with fresh cilantro.
3. Serve: Serve immediately over basmati rice, cauliflower rice (for a lower-carb option), or with naan bread.
Serving Suggestions:
* Rice: Basmati rice or cauliflower rice are excellent choices.
* Bread: Serve with warm naan bread or roti for dipping into the sauce.
* Vegetables: Serve with a side of steamed green beans, roasted broccoli, or a fresh cucumber and yogurt raita.
* Garnish: A sprinkle of extra cilantro, a squeeze of lemon juice, or a dollop of plain yogurt can add extra flavor and visual appeal.
Chef's Notes:
* For a richer sauce, use full-fat coconut milk and cashew cream.
* If you prefer a spicier dish, add more cayenne pepper or a pinch of chili flakes to the marinade and sauce.
* To make the cashew cream ahead of time, blend the soaked cashews and store in an airtight container in the refrigerator for up to 3 days.
* Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
* If you don't have time to marinate the salmon for several hours, even a 30-minute marinade will add flavor.
* For a smokier flavor, add a pinch of smoked paprika to the marinade or sauce.
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