PAN-ROASTED SALMON WITH WILTED CHARD AND TOMATO-MINT RAITA

PAN-ROASTED SALMON WITH WILTED CHARD AND TOMATO-MINT RAITA image

Categories Fish

Yield 2 servings

Number Of Ingredients 22

TOMATO-MINT RAITA
2 plum tomatoes, peeled, seeded, and diced
1 cup seeded, diced cucumber
1 cup plain fat-free yogurt or soy yogurt, which will result in slightly sweeter taste
2 tablespoons minced fresh mint leaves, without stems
1/2 teaspoon ground mustard
1/2 teaspoon red pepper flakes (optional)
Pinch ground cumin
Salt and pepper to taste
PAN-ROASTED SALMON
2 tablespoons peeled, minced fresh ginger
1 teaspoon curry powder
Salt and pepper to taste
2 (6-ounce) boneless, skinless salmon fillets
2 teaspoons olive oil
2 tablespoons chopped shallot
1/2 cup fat-free, low-sodium chicken or vegetable broth
WILTED CHARD
1 teaspoon olive oil
1 large bunch Swiss chard, stems cut from leaves and discarded, leaves torn
2 tablespoons fat-free, low-sodium chicken or vegetable broth
Salt and pepper to taste

Steps:

1. Prepare raite: combine tomatoes, cucumber, yogurt, mint, mustard, red pepper flakes if using, and cumin in a small bowl. Season with salt and pepper. Set aside to allow flavors to blend. 2. Prepare salmon: stir together ginger and curry powder and season with salt and pepper. Pat spice mixture onto top of each salmon piece. Heat oil in a nonstick skillet over medium heat until hot but not smoking. Add salmon, spiced sides down, and cook, covered, for 5 min. Turn salmon over and cook, covered, until just cooked through, about 2 min. Place salmon on a dinner plate. Pour off any excess oil from pan. Add shallot to skillet and saute for 30 seconds. Stir in broth and boil until reduced by half. Pour pan sauce over salmon. Keep warm. 3. Prepare chard: while salmon is cooking, heat oil in a large saute pan over medium-high heat. Add chard and broth. Cover and cook until greens wilt, stirring occasionally, about 3 minutes. Uncover; cook until juices thicken slightly, about 2 min. Season with salt and pepper. 4. Place wilted greens on plate with salmon. Serve raita with each portion.