This flavourful creamy vegetable curry is rich in antioxidants – anthocyanins from aubergine and curcumin from turmeric. In addition, protein and omega-3-rich salmon boost your immunity while lowering inflammation. With its high protein and fibre and low carbohydrate content, it is low-glycemic and blood sugar-friendly.

We’ve swapped rice for cauliflower in this recipe, but it is perfectly OK to have rice if you wish. Basmati rice, black rice, wild rice and parboiled long-grain rice are good options as they have a low-medium glycaemic index. Where possible, keep rice intake to ½ to 1/3 cup per serving. 

We’ve swapped coconut milk for single soya cream to keep the curry creamy without the saturated fat from coconut. Before we share the recipe, let’s explore the

Nutritional highlights of Vegetable Curry with Baked Salmon

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  Per serving, this meal provides 1724 mg or 49.3% of the daily RNI of potassium.

Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. For non-pregnant females, this meal provides 212 mcg or 53% of the RNI of folate.

Magnesium lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 108 mg or 36% of the RNI of magnesium per serving. 

Fibre – supports weight loss and blood sugar control and reduces cholesterol. UK guidelines recommend that women get 30g of fibre daily. This meal provides 11g or around 1/3 of the recommended fibre intake per serving.

How to Cook

Serves 4 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients

• 4 medium wild salmon fillets
• 4 packets of frozen cauliflower rice
• 1 large aubergine, chopped
• 300g cherry tomatoes, quartered
• 2 medium courgettes, chopped
• 1 green bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red bell pepper, chopped
• 1 red chilli, chopped
• 1 medium onion, finely chopped
• 2 medium garlic cloves, minced
• 3 tablespoons Madras curry powder
• 1 tablespoon ground coriander
• 1 teaspoon ground turmeric
• 1 small bunch of coriander, stalks and leaves separated and then chopped 
• 120g tin coconut milk
• 1 zero-salt vegetable stock cube
• 2 tablespoons olive oil
• Black pepper, to taste 

Directions

1. Heat oven to 200C (400F). Place the salmon fillets on a baking tray lined with parchment paper, then season lightly with black pepper. Cook for 18 minutes, then keep warm. 
2. Heat the olive oil in a non-stick pan over medium heat. Fry onions and garlic for 30 seconds, then add curry powder, ground coriander, coriander stalks and turmeric. Fry for about 20 seconds or until fragrant. 
3. Add the aubergines and stir thoroughly. Continue to fry, frequently turning for 3 minutes, then add courgettes, cherry tomatoes, bell peppers, chilli, and vegetable stock cube. Continue to fry, frequently stirring for 5 minutes. 
4. Add the soya milk and adjust the seasoning with pepper if necessary. Put the lid on the pan and allow to cook on a simmer for 3 minutes.
5. Add chopped coriander, then take the pan off the heat. 
6. Cook the cauliflower rice according to the package instructions. Then serve the vegetable curry over cauliflower rice with a piece of wild salmon. 

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