Turmeric and Ginger Salmon Curry with Brown Rice
Anti‑inflammatory dinner for vibrant health
Turmeric and Ginger Salmon Curry with Brown Rice
Enjoy a vibrant turmeric and ginger salmon curry with brown rice, crafted by UK‑registered nutritionist Harman Bajwa for anti‑inflammatory daily support.
Nutrition per serving
Nutritionist’s Note
By pairing the omega-3 fatty acids in fresh salmon with gingerol from ginger and curcumin from turmeric, this curry delivers a scientifically backed double-hit against systemic inflammation. The fat content – 51g per serving primarily from salmon and olive oil – isn't just for rich flavour; it actively enhances the intestinal absorption of turmeric's fat-soluble compounds. Providing a robust 38g of protein alongside gut-supporting garlic and onion, I often recommend this restorative dish to clients managing gut flare-ups or active individuals who require a nutrient-dense, high-energy evening meal.
Ingredients
- 600 g salmon fillets (4 pieces, ~150 g each)
- 30 ml olive oil (2 tbsp)
- 150 g onion, finely chopped (1 large)
- 2 garlic cloves, minced
- 15 g fresh ginger, grated (1 tbsp)
- 5 g ground turmeric (1 tsp)
- 5 g ground cumin (1 tsp)
- 5 g mild chilli powder (1 tsp)
- 400 ml coconut milk (full‑fat)
- 200 g brown basmati rice
- 250 ml water (for rice)
- Salt and pepper to taste
- Fresh coriander leaves for garnish (optional)
Method
- Heat olive oil in a pan over medium heat and sauté the onion until translucent, about 3 minutes.
- Add garlic and ginger; cook for another minute until fragrant.
- Stir in turmeric, cumin and chilli powder, toasting the spices for 30 seconds.
- Pour in coconut milk, bring to a gentle simmer and season with salt and pepper.
- Place salmon fillets skin‑side down in the sauce, cover and poach for 8‑10 minutes until opaque.
- While the salmon cooks, rinse brown rice and combine with water in a saucepan; bring to boil, then simmer covered for 20 minutes.
- Fluff the rice with a fork and serve alongside the curry, spooning extra sauce over the fish.
- Garnish with fresh coriander leaves if desired and serve hot.
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Storage
Cool the curry and rice to room temperature within 2 hours, store in airtight containers in the fridge for up to 2 days. Reheat gently on the stovetop over low heat, adding a splash of water or coconut milk to restore moisture.
Tips
- Use wild‑caught salmon for higher omega‑3 content and better anti‑inflammatory benefits.
- If you prefer a thicker sauce, reduce the coconut milk by simmering uncovered for a few minutes before adding the fish.
- Adjust the chilli powder to suit your heat tolerance; a pinch of black pepper also adds gentle warmth.
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