Methi Garlic Salmon

Savoury Indian flatbreads are made with whole wheat flour, kale, potatoes, green chillies, garlic, and spices. Makes 8 to 10 Parathas.

Prep Time	Cook Time	Total Time
5 mins	10 mins	15 mins

Course	Cuisine	Servings	Calories
Entree	Indian	4	204 kcal

Equipment

• Non-Stick Frying Pan

Ingredients

• 1 pound salmon fillet, wild-caught cut into 6 pieces 
• 2 tablespoons fresh fenugreek/methi leaves chopped
• 6 garlic cloves finely minced or pressed 
• 1 tablespoon lemon juice
• ½ teaspoon red pepper flakes
• 1 teaspoon olive oil
• ½ teaspoon kosher salt 

For cooking 

• 1 tablespoon olive oil

Instructions

• Rinse and pat dry the salmon. Cut into smaller pieces.
• To a medium bowl, add garlic, lemon juice, methi, olive oil, salt and red pepper flakes. Mix well and add salmon, mixing gently to coat the salmon with the marinade.
• Add olive oil to a pan on medium heat and arrange salmon pieces on the pan.
• Cook uncovered for 6 to 8 minutes depending on the thickness of the salmon turning once or twice. The skin will loosen during the cooking process and can be removed before serving. Enjoy hot. 

Notes

• Skin-on boneless fillet of salmon works best for this recipe. You can also use salmon steaks if you like. Simply adjust the cooking time based on the thickness of the salmon. A digital thermometer can be used to check for doneness. I always make sure that the temperature of the thickest side is 145 degrees F
• If using frozen fish fillets, make sure to thaw them fully before marinating
• Dried fenugreek leaves (Kasoori methi) can be used in place of fresh methi leaves. Simple crush 1 tablespoon of Kasoori methi on the palm of your hands and add them to the marinade
• Instead of pan frying, you can also bake (400 F for 12 to 15 minutes) or air fry (350 F for 8 minutes) the marinated salmon.

Nutrition

Calories: 204kcal | Carbohydrates: 2g | Protein: 23g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated
Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 346mg | Potassium:
584mg | Fiber: 1g | Sugar: 1g | Vitamin A: 121IU | Vitamin C: 3mg | Calcium: 53mg | Iron: 1mg