September 25, 2025

Healthy Recipe: Salmon and Vegetable Curry

Fill up on this brain-boosting comfort food.

By Independence Good Living

Cody C/for PhillyVoice

Warm, fragrant, and packed with nutrients, this salmon and vegetable curry is a brain-boosting comfort dish that proves healthy meals can still feel indulgent. With tender salmon, fiber-rich sweet potatoes, crisp green beans, and a creamy coconut milk base, it’s both satisfying and wholesome. Served over nutty whole-grain basmati rice, this one-pot meal is perfect for weeknights when you want something hearty, nourishing, and full of flavor.

Salmon and Vegetable Curry – makes 4 servings

Ingredients:
1 cup of whole-grain basmati rice
1 tablespoon of olive oil
1 medium yellow onion, diced
3 garlic cloves, crushed
1 tablespoon of fresh ginger, minced
1 tablespoon of tomato paste
2 teaspoons of curry powder
1 teaspoon of turmeric
1 can (15 ounces) of unsweetened reduced-fat coconut milk
1 sweet potato, peeled and cut into 1/2- to 1-inch chunks
1/2 pound of green beans, trimmed and chopped
1 yellow or orange bell pepper, cut into strips
1 pound of salmon fillets, skinned and cut into 1-inch chunks
4 cups of baby spinach leaves
Juice of 1 lime
Salt and pepper, to taste
Basil leaves (optional)
Cilantro, chopped (optional)

Directions:

In medium saucepan, combine rice and 1 3/4 cups water. Bring to a boil, cover, reduce heat, and simmer until rice is tender, 15 to 20 minutes. Remove from heat and set aside, covered, while you make the curry.
Meanwhile, heat oil in a medium nonstick skillet pan over medium heat. Add onion, garlic, and ginger, and cook until onion has softened, about 5 minutes.
Add tomato paste, curry, and turmeric and cook 1 minute, stirring.
Add coconut milk and 2 cups water. Bring to a boil. Add sweet potato, cover, lower heat, and simmer 10 minutes.
Add green beans and bell pepper, cover, and simmer until crisp-tender, about 5 minutes.
Add salmon and spinach. Cook until salmon is cooked through, about 5 minutes more.
Stir in lime juice and remove from heat. Taste and add salt and pepper, as needed.
Fluff rice with fork and scoop about 3/4 cup each into four bowls or deep plates. Top with 1/4 portion of curry and sprinkle with basil or cilantro, if using.

Nutritional Information:
Calories: 508
Fat: 15
Saturated fat: 3.5
Sodium: 213
Carbs: 58
Protein: 36
Fiber 6