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Salmon Kalia in Panch Phoron Sauce Recipe

Salmon Kalia in Panch Phoron Sauce Recipe

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Ingredients

Count

Nutrition

117

Calories

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Ingredients:

Serving

6 (6-oz) salmon fillets (about 1 inch thick )
1 tsp salt, divided
3/4 tsp ground turmeric
1 tbsp vegetable oil, divided
2 tsp panch phoron blend
4 cups thinly sliced onion (about 1 large)
8 oz peeled yukon gold potato , cut into 1/4-inch strips
1 lb tomatoes
2 cups (1/2-inch) cubed zucchini
1 cup water
2 tsp paprika
1 tsp minced peeled fresh ginger
3 garlic cloves, minced
2 tbsp plain low-fat yogurt
5 serrano chiles, halved and seeded
1 medium tomato, cut into 1/2-inch thick wedges (about 8 oz)
1 tsp garam masala
3 tbsp chopped fresh cilantro

Directions:

Rub salmon fillets with 1/2 teaspoon salt and turmeric; cover and refrigerate 5 minutes. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fillets; cook 1 minute on each side. Remove fillets; cover and set aside. (Fish need not be fully cooked.)
Combine 2 teaspoons oil and Panch Phoron Blend in pan; cover and cook for 30 seconds, shaking pan constantly. Add onion and potato; stir-fry for 6 minutes or until vegetables begin to brown, stirring frequently.
Place 1 pound tomatoes in a food processor; process until pureed. Add 1/2 teaspoon salt, tomato puree, zucchini, and the next 4 ingredients (zucchini through garlic) to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in yogurt until well blended.
Return the fillets to the pan, carefully nestling them into the vegetable mixture. Arrange the chiles and tomato wedges on top of the vegetable mixture; cover and cook 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with Garam Masala and cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	116.86 Kcal (489 kJ)
Calories from fat	32.84 Kcal
		% Daily Value*
Total Fat	3.65g	6%
Cholesterol	13.34mg	4%
Sodium	419.07mg	17%
Potassium	539.05mg	11%
Total Carbs	13.7g	5%
Sugars	4.11g	16%
Dietary Fiber	2.04g	8%
Protein	8.31g	17%
Vitamin C	21mg	35%
Iron	31mg	172%
Calcium	40mg	4%

Amount Per 100 g
Calories	48.33 Kcal (202 kJ)
Calories from fat	13.58 Kcal
		% Daily Value*
Total Fat	1.51g	6%
Cholesterol	5.52mg	4%
Sodium	173.31mg	17%
Potassium	222.93mg	11%
Total Carbs	5.66g	5%
Sugars	1.7g	16%
Dietary Fiber	0.84g	8%
Protein	3.43g	17%
Vitamin C	8.7mg	35%
Iron	12.8mg	172%
Calcium	16.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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