25/02/2024

Care Health

Prioritize Healthy life

One Pan Salmon Green Curry

One Pan Salmon Green Curry

This wonderful dish brings together tender salmon fillets and vibrant veggies in a fragrant homemade green curry paste… using only one pan and a handful of supermarket-friendly ingredients!

Did you know that salmon is a superfood when it comes to supporting mental health? It’s rich in Omega 3 fatty acids which support brain function and vitamin B12, known to aid in the production of brain chemicals that influence mood*. 

I especially love the subtle heat from the chillies paired with the tang of lime and lemongrass, all mellowed by creamy coconut milk – a perfect blend of flavours that all contribute to your wellbeing.

Enjoy,

Jess x 

 

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 2 salmon fillets, skin on
  • 1 brown onion, sliced
  • 1 400g tin coconut milk
  • 1 head broccoli, cut into florets
  • ½ cup frozen peas

For the curry paste:

  • 1 stalk lemongrass
  • 2 garlic clove, peeled
  • 2cm (10g) knob ginger, peeled
  • ½ bunch coriander, leaves & stems
  • 2 green chilli
  • 2 spring onion, green & white section
  • 2 tsp fish sauce
  • 1 lime, zested & juiced
  • ¼ tsp ground turmeric

To serve:

  • 2 cups cooked brown rice
  • 1 red chilli, sliced, optional

Method:

To make the curry paste, remove the tough outer stems of the lemongrass, then finely slice the inner stalks. Add all of the ingredients to a blender or food processor and blend until smooth.

Pat the salmon fillets dry and season with a pinch of sea salt. Heat the extra virgin olive oil in a large saucepan over a medium heat. Add the salmon to the pan skin side down. Cook for 3 minutes on one side until golden. Flip the salmon and cook for a further 1 minute. Remove from the pan and set aside.

Add an additional splash of olive oil to the pan and add the sliced onion. Cook for 3 minutes or until it starts to soften. Add the curry paste and cook for 2 minutes.  Pour in the coconut milk and stir to combine. Bring to a boil. Add the broccoli florets and frozen peas. Once boiling again add the salmon back in and reduce the heat to simmer. Simmer for 5-8 minutes or until the salmon is cooked to your liking.

Serve with brown rice, extra coriander leaves and sliced red chilli, if using.

Time to cook: 30

Serves: 2

 

References:

Li, F., Liu, X. and Zhang, D. (2016). Fish consumption and risk of depression: a meta-analysis. J Epidemiol Community Health, [online] 70(3), pp.299–304. doi:https://doi.org/10.1136/jech-2015-206278.

Verlasso. (2019). The 3 Nutrients In Salmon That Support Mental Health. [online] Available at: https://www.verlasso.com/verlasso-blog/2019/12/27/the-3-nutrients-in-salmon-that-support-mental-health [Accessed 27 Sep. 2023].