Tandoori Salmon with Pilau Cauli Cous Cous- 1sp

As you will have no doubt seen by my Instagram, curry Sunday has become a regular thing in our household. Always keen to come up with new and interesting things to serve on a Sunday, this week I decided to give making my own Tandoori Marinade a go. It is exceptionally easy and I have to say, the results were fantastic. Whilst not strictly a curry, the delicious Indian flavours which burst from this dish definitely make it Sunday worthy.

If you aren’t a fan of salmon you could replace it with chicken breast (which is also 0sp). We actually had this dish with Salmon on the Sunday night and Chicken on the Monday night! If you are having the chicken instead of the salmon, make sure you flatten the chicken with a rolling pin before you marinade it. This will allow the marinade to cover more of the surface, and make the chicken cook quicker. I sliced my chicken into strips before serving.

Whilst the ingredients list might look a bit fiddly, most of the prep work involves throwing things into a bowl in some way, shape or form, so it’s actually exceptionally easy to put together.

The mint sauce in this recipe is definitely worth a go. It really lifts the whole dish and brings it all together. Give it a whirl, you won’t be disappointed.

The dish itself is only 1sp but you can add a Weight Watchers Mini Garlic and Coriander Naan if you want to add something a little more filling. Alternatively, if you want to bulk it out even more, you could swap the cauliflower for pilau rice, but be sure to add the points.

I’ve used pre prepared cauliflower cous cous as its not much more than buying a cauliflower and much less fiddly. If you prefer, pop the florets of one cauliflower into a blender and wizz up. Then you have cauliflower cous cous ready to go.

Tandoori Salmon with Pilau Cauli Cous Cous 

Serves 4 = 1sp each (Flex)

4 x 110g salmon fillets (I use the Wild Alaskan fillets as they previously used to be less points)

For the Tandoori Rub – 1sp per person

1 ½ tsp each ground cumin and ground coriander

1 tsp each turmeric, chilli powder, garam masala and paprika

¼ tsp cinnamon

½ tbsp honey

2 garlic cloves, peeled and grated

1 tsp fresh ginger, peeled and grated

200ml fat free Greek style yoghurt

Juice of ½ lemon

Salt and pepper to taste

For the Cous Cous – 0sp per person

1 tbsp pilau seasoning (I used Shwartz or Barts)

330g Cauliflower Cous Cous (I got mine in Tesco’s)

½ red onion, finely chopped

1 green pepper, finely chopped

Handful of cherry tomatoes, quartered

Handful of fresh coriander, finely chopped

Large handful of fresh spinach, finely chopped

1 lemon

For the mint yoghurt – 0sp per person

½ bunch each fresh coriander and fresh mint leaves, roughly chopped

3 green chillies (deseeded if you don’t like things too hot), roughly chopped

2 garlic cloves, peeled and roughly chopped

½ tsp sugar

Juice of ½ lemon

200ml fat free Greek style yoghurt

To serve – optional, add another 3sp per person

4 x Weight Watchers Mini Garlic & Coriander Naans (3sp each).

Method

Start with the marinade. Pop all the dry spices together in a large bowl and mix with the honey. Add the garlic, ginger and lemon and give another good mix. Finally add the yoghurt and combine everything together. Add the salmon (or the flattened chicken) and coat well and then pop in the fridge to marinade (you can do this overnight or just until you come to cook it, either is fine).

For the mint yoghurt, whack everything in a blender and wizz together. Pop in the fridge until you serve everything.

Meanwhile, preheat the grill. Spray a non stick baking tray with 1kal and evenly spread over the cauliflower cous cous. Sprinkle with the pilau seasoning and then pop under the grill for 10 minutes. After 10 minutes, give everything a shake and turn and pop under for another 5 minutes.

While the cauliflower is cooking, take a large mixing bowl and add the onion, pepper and tomatoes. Squeeze over the juice of ½ a lemon and give a mix. Add the coriander and spinach, mix and when the cauliflower is finished cooking, add to the bowl and toss through. Finish with the juice of the other half of the lemon and season with salt and pepper to taste.

Finally, pop the marinaded salmon (or chicken) onto a baking tray sprayed with 1kal and pop under a hot grill. Grill until cooked to your liking. My salmon took around 15 minutes and I flipped half way. My chicken took around 20 minutes, again flipping halfway. You could also pan fry/griddle the salmon/meat if you prefer.

Serve the dish with the cauliflower cous cous on the base and the salmon or chicken on top. Drizzle with the mint yoghurt. Serve with a naan bread if you are having it.

Enjoy!