Easy Curry Salmon
This Curry Salmon provides 9g protein and 343 calories per serving — a calorie-dense option where the nutritional value comes from omega-3 fats rather than protein content. Makes 4 servings in quick prep time, working well as an occasional rotation addition rather than a primary protein. Include it strategically when you're hitting protein targets through other sources and need micronutrient diversity.
Ingredients
- •Salmon(113g)
- •1 teaspoon sea salt
- •Brown sugar(10g)
- •Thai red curry paste(5g)
- •Garlic powder(1g)
- •Vegetable oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vegetable oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Ginger, Fresh Root(10g)
- •Garlic
- •Thai red curry paste(15g)
- •Coconut Milk, Full-Fat, Canned(383g)
- •Fish sauce(23g)
- •Brown sugar(5g)
- •Yellow Onion
- •Bell Pepper
- •Bell Pepper
- •Green Onion (Scallion)
- •Lime Juice, Fresh(23g)
- •Basil, Fresh(60g)
- •Cilantro, Fresh(60g)
Instructions
- 1Pat the salmon dry with a paper towel. In a small bowl, mix the brown sugar, Thai red curry paste, and garlic powder with vegetable oil until fully combined. Spread the curry paste mixture evenly over the salmon flesh.
- 2Heat vegetable oil in a large skillet over medium heat until shimmering, about 1 minute. Add the minced fresh garlic and grated fresh ginger, cooking for 1–2 minutes over medium heat until fragrant.
- 3Stir the Thai red curry paste into the skillet and cook for 1 minute, then add the coconut milk and whisk until fully combined. Add the fish sauce and brown sugar, stirring to dissolve.
- 4Add the diced onion and bell peppers to the curry sauce and simmer over medium heat for 12–15 minutes until the vegetables are tender. Taste and adjust seasoning as needed.
- 5While the sauce simmers, heat a separate skillet over medium-high heat and place the curry-rubbed salmon skin side down in the dry pan. Cook for 6–8 minutes until the flesh is opaque and flakes easily with a fork, with an internal temperature of 145°F.
- 6Remove the salmon from heat and slide the cooked flesh away from the skin using a spatula. Break the salmon into large chunks and gently transfer to the curry sauce.
- 7Stir the fresh lime juice and fresh basil into the curry sauce. Divide the curry evenly into 4 airtight containers while hot, then top each with green onions and cilantro.
- 8Serve with cooked brown rice, or refrigerate for up to 4 days.
Nutrition — Per Serving
343
calories
9g
protein
32g
fat
- Carbohydrates
- 9g
- Saturated fat
- 20.1g
- Sodium
- 497 mg
- Dietary fiber
- 0.8g
4 servings per batch · ~185g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Curry Salmon have per serving?
Each serving provides 9g of protein and 343 calories, with 32g fat and 9g carbs. This recipe is very low in protein relative to calories and better used as a side than a primary protein source.
How long does Easy Curry Salmon take to prep?
This is a quick prep recipe making 4 servings on the stovetop in a single batch. Cooking time is minimal for the number of meals produced.
Is Easy Curry Salmon good for fat loss?
At 343 calories per serving with only 9g protein, this recipe is calorie-efficient but lacks the protein density needed to preserve muscle during a fat loss phase on its own.
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