Indian-Spiced Roast Salmon

RECIPE

Serve with sliced cucumbers drizzled with low-fat bottled vinaigrette.

Yield
4 servings (serving size: 1 salmon fillet and about 3 tablespoons yogurt mixture)

Ingredients
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
2/3 cup plain fat-free yogurt
2 tablespoons chopped fresh cilantro

Preparation
Preheat oven to 425°.

Place salmon, skin sides down, in a roasting pan or jelly roll pan coated with cooking spray. Brush evenly with juice. Combine 1/2 teaspoon salt and next 5 ingredients (salt through red pepper), and sprinkle evenly over fish.

Bake at 425° for 10 minutes or until fish flakes easily when tested with a fork. Combine yogurt and cilantro, and serve with fish.

Nutritional Information
Calories:300 (40% from fat)
Fat:13.2g (sat 3.1g,mono 5.7g,poly 3.2g)
Protein:38.7g
Carbohydrate:4.3g
Fiber:0.3g
Cholesterol:88mg
Iron:0.8mg
Sodium:403mg
Calcium:107mg

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Raita (Indian Yogurt and Cucumber Condiment)

RECIPE

A cool, creamy side is a must with spicy Indian food. Whole-milk yogurt soothes the palate and stands up to the spicier dishes. Make this within an hour of serving: It will become watery if it stands too long.

Yield
8 servings (serving size: 1/3 cup)

Ingredients
1 English cucumber, coarsely shredded (about 2 cups)
1 teaspoon kosher salt
2 cups whole-milk yogurt
1/2 cup finely chopped red onion
1/4 cup coarsely chopped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
Dash of ground nutmeg
Dash of ground cinnamon
Dash of ground cardamom

Preparation
Place cucumber in a colander, and sprinkle with salt. Toss well; drain for 30 minutes. Rinse with cold water; drain. Place cucumber on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes, pressing down occasionally. Combine the cucumber, yogurt, and remaining ingredients.

Nutritional Information
Calories:49 (37% from fat)
Fat:2g (sat 1.3g,mono 0.6g,poly 0.1g)
Protein:2.7g
Carbohydrate:5.3g
Fiber:0.7g
Cholesterol:8mg
Iron:0.3mg
Sodium:88mg
Calcium:86mg

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Dosas (Indian Rice and Lentil Pancakes)

RECIPE

In this classic Indian recipe the lentils and rice are not cooked, but soaked overnight in water, which softens and ferments them. Then they are pureed. The chlorine in tap water can inhibit the softening of the lentils, so it is best to use bottled spring water. Urad dal are skinned, split lentils that are available in Indian groceries. Typical lentils found in the supermarket will not substitute in this recipe.

Yield
8 servings

Ingredients
7 1/4 cups bottled spring water, divided
1 1/2 cups white basmati rice
1/2 cup urad dal (skinned, split lentils)
1 tablespoon sugar
2 teaspoons sea salt
4 teaspoons vegetable oil, divided

Preparation
Combine 6 cups water, rice, and lentils in a large bowl. Cover and let stand 8 hours. Drain and rinse.

Place rice mixture, 1 1/4 cups water, and sugar in a food processor; puree until smooth (about 1 minute).

Spoon batter into a clean bowl. Cover and let stand in a warm place (85°), free from drafts, 12 hours or overnight. Stir in salt.

Heat 1/2 teaspoon oil in a medium cast-iron skillet over medium heat. Spoon about 1/3 cup batter into pan. Turn pancake when top is covered with bubbles and edges look cooked (about 1 minute). Repeat with remaining oil and batter.

Nutritional Information
Calories:197 (13% from fat)
Fat:2.9g (sat 0.3g,mono 0.6g,poly 1.3g)
Protein:5.5g
Carbohydrate:37.3g
Fiber:0.9g
Cholesterol:0.0mg
Iron:1.2mg
Sodium:583mg
Calcium:20mg

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Indian Recipes Introduction

Indian cuisine for the most part is rich in flavor and diversity. Many cultures and regions in other parts of the world lightly use spices and seasonings on their foods while much of Indian cooking rely on the heavy use of such things. The variety of ingredients is immense and many are blended together to create symphony of flavor on your taste buds. Cumin, turmeric, ginger, coriander, cardamom, cinnamon, nutmeg, cilantro, chilies, curry leaves, and black mustard seed are the most commonly used ingredients with meats and vegetable dishes.

Here you can learn how to cook Indian food by yourself from many popular Indian recipes. Just do it and enjoy the great taste now!

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