Roasted salmon steaks with yogurt-chutney sauce

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PREP TIME

5 min

Makes

2 to 3 servings with leftovers

* PLUS Cooking time: 10 minutes

Ingredients

  • 1 tbsp brown sugar
  • 1 tbsp paprika
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp ground coriander
  • 1 tsp salt
  • 1/4 tsp cayenne pepper
  • 4 250-g salmon steaks or fillets , at least 1-in. thick
  • 2 tsp olive oil
  • 1/2 cup mango chutney
  • 1 1/2 cups plain yogurt , or sour cream
  • 1/3 cup chopped fresh cilantro

Instructions

  • Preheat oven to 450F (230C). Line a baking sheet with foil or parchment paper. In a small bowl, stir sugar with paprika, cumin, coriander, salt and cayenne. Rub fish with oil. Then rub all flesh, but not skin, with seasonings and place fish on prepared baking sheet. Roast in centre of 450F (230C) oven until tip of a small knife inserted in thickest part comes out warm, from 10 to 12 minutes.
  • Meanwhile, place chutney in a medium-size bowl. Remove any large chunks of fruit. Chop into small pieces and return to bowl. Stir in yogurt and coriander. Taste and stir in more chutney, if you like. To serve, divide about 1/4 cup (50 mL) sauce over 2 or 3 steaks. Wrap remaining salmon in plastic wrap and refrigerate up to 2 days or freeze up to 1 month. Pour leftover dressing into a jar or small container and seal. Refrigerate up to 3 days. Yogurt sauce does not freeze well. Use leftover salmon in a green salad with yogurt dressing.

Nutrition (per serving)

  • Calories
  • 474,
  • Protein
  • 41.8 g,
  • Carbohydrates
  • 17.1 g,
  • Fat
  • 25.8 g,
  • Fibre
  • 0.6 g,
  • Sodium
  • 1054 mg.

High in heart-healthy omega-3 fatty acids, salmon steaks are not only good for you but reasonably priced. Jazz them up with our tangy yogurt sauce–you’ll be surprised by how much flavour chutney adds. Leftover sauce makes a great dressing for a low-cal salmon salad the next day.

Tomorrow’s meal

Flake salmon. Toss with baby spinach or mesclun greens. Thin yogurt dressing with a little milk, then pour over salad. Sprinkle with sliced green onions.