What’s the best way to welcome spring? In the kitchen and at the table, this season of renewal calls for fresh and lively flavors that give our taste buds the feeling that they are reawakening, along with the planet.
To me, that often translates into big main-course salads — beds of bright-tasting greens topped with generous helpings of carbohydrates and proteins. It should all add up to a complete, well-balanced meal on a single plate — something light, intensely satisfying and, at the same time, easy to prepare yet special enough to be served even at a seasonal celebration.
That may sound like a lot to ask for from a single recipe, yet my Indian-spiced salmon with lentil salad and cucumber raita meets all those demands. It’s a spectacular dish that excites all the senses with enticing aromas, a beautifully colorful presentation, and spectacular textures and tastes. And if you think I left out one of the senses, hearing, just sit back and enjoy the sounds of satisfaction that come from everyone at your tables as they savor every bite.
When you first look over this recipe, you may think it looks complicated. After all, the salmon marinates for a good eight hours before cooking, and there are five parts to the ingredients list and instructions. But each stage of the recipe is very simple to prepare in its own right, and you can do much of the work easily in advance, so you’ll never feel like you’re chained to the kitchen. Even better, the final assembly of the dish requires little more time than the few minutes it takes for the salmon fillets to cook. And you can also get extra mileage out of the recipe because the lentil salad makes a great side dish with other grilled or broiled foods, or a buffet offering, while the raita is an excellent low-fat sauce for any grilled seafood, poultry or meat.
As an added benefit, fewer than 10 percent of the calories in this robust main-dish salad come from fat, a fact that’s belied by the rich flavor and texture of low-fat yogurt and the lively seasoning that make you stop and savor every bite. As incredibly satisfying as it is, this is also a recipe that has the power to help you slim down without forsaking the many pleasures of the table that springtime brings. And that’s a benefit many food lovers will welcome as we look forward to more and more active days in the sun.
INDIAN-SPICED SALMON WITH LENTIL SALAD AND CUCUMBER RAITA
Serves 4
For the tandoori seasoning:
3 tablespoons moderately spicy curry powder
2 teaspoons mild or hot paprika
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon powdered ginger
1/4 teaspoon ground cardamom
For the tandoori salmon:
4 salmon fillets, about 4 ounces each, skinned
2 cups nonfat plain yogurt
1/4 cup fresh lemon juice
1/4 cup fresh lime juice
3 tablespoons chopped fresh cilantro
2 tablespoons minced garlic
2 tablespoons finely grated fresh ginger
2 tablespoons vegetable oil
2 teaspoons ground coriander
2 teaspoons kosher salt
1 teaspoon mild or hot paprika
1/2 teaspoon ground turmeric
For the lentil salad:
1 cup dried green lentils, sorted and rinsed
1 medium yellow onion, cut into large chunks, plus 1/4 cup finely chopped yellow onion
1 medium carrot, cut into large chunks
1 celery stalk, cut into large chunks
1 1/2 teaspoons kosher salt
1/2 cup nonfat Greek yogurt
2 tablespoons Champagne vinegar
1 tablespoon honey
1/2 teaspoon sugar
1/2 Japanese cucumber, cut into 1/4-inch dice
For the cucumber raita:
1 Japanese cucumber, peeled and cut into chunks
1/4 red onion, cut into chunks
2 tablespoons honey
1 teaspoon packaged moderately spicy curry powder
2 cups fresh cilantro leaves
1 cup fresh mint leaves
1 1/2 cups nonfat Greek yogurt
For serving:
4 cups packed baby arugula leaves
1 medium fennel bulb, trimmed and thinly shaved
8 red radishes, trimmed and thinly shaved
Directions:
About 8 hours before serving, prepare the tandoori seasoning and salmon: Stir together the curry powder, paprika, turmeric, coriander, cumin, nutmeg, ginger and cardamom. Lightly season the salmon with 1 1/2 tablespoons of the tandoori seasoning. Place in a nonreactive bowl, cover, and refrigerate for about 2 hours.
In a separate bowl, stir together the yogurt, lemon juice, lime juice, cilantro, garlic, ginger, oil, coriander, salt, paprika, turmeric and 2 tablespoons more tandoori seasoning. Pour this mixture over the salmon, turn to coat, cover, and marinate in the refrigerator for about 6 hours.
Meanwhile, make the lentil salad: In a large saucepan, combine the lentils, onion chunks, carrot, celery and 1 teaspoon salt. Add cold water to cover well. Bring to a boil over high heat; then reduce the heat to low, and simmer until the lentils are tender, about 45 minutes. Drain thoroughly. Discard the vegetable chunks. Transfer the lentils to a medium bowl.
In a small bowl, stir together the yogurt, vinegar, honey, remaining salt and sugar. Fold in the diced cucumber and finely chopped onion. Stir into the lentils. Cover and refrigerate.
Up to 1 hour before serving, make the cucumber raita: In a blender, combine the cucumber, onion, honey and curry powder. Blend until smooth. Pulse in the cilantro and mint. Add the yogurt, and pulse 2 or 3 times to blend. Transfer to a bowl, cover, and refrigerate.
To cook the salmon, preheat a nonstick stovetop ridged grill pan, a countertop electric grill or the broiler. Cook the salmon until nicely browned on both sides but still moist within, 5 to 7 minutes total.
Meanwhile, in a large bowl, toss together the arugula, fennel and radishes. Arrange on serving plates. Spread lentil salad on top. Place a grilled salmon fillet on the lentils. Garnish with some cucumber raita, passing the rest at the table.