Flavorful Heart Healthy Salmon Curry

Dive Into Wellness: The Heart-Healthy Fish 🐟💓

Growing up in Calcutta, India my family ate a lot of fish. There were fish every day, and some days more than one variety. There were so many types of fish, and they all taste different and delicious. So many different types of fish curry; from simple ginger cumin curry to elaborate curries with many spices and onions. There was steamed fish cooked wrapped in banana leaves, fish with mustard sauce, coconut fish curry, pan fried fish and deep-fried fish. It was a fish galore. Every morning my dad will go to the fresh fish market and pick up different fishes and bring them home. Then the fishes will be cleaned and cooked. It was an elaborate fish affair each day at our home.

When I moved to US in nineties, I missed all these delicious fish dishes. I bought some fish from grocery stores like catfish, tilapia and salmon. But the varieties were not as much, and the individual tastes of these fishes were drastically different from the fishes I ate growing up.

But being a fish lover, I continue to learn to cook the fish here in several different ways and eat them. My husband’s family also ate quite a bit fish because my father-in-law ate a lot of fish growing up since his family is from southern Italy. He also enjoyed fishing in summer. So, fish continued to be an integral part of our family’s diet.

When I started developing my health issues, eating fish more often became very important. But I had to focus more on fish that is enriched in omega 3 fatty acids which is very important for heart health. These healthy fats are essential, meaning our bodies can’t produce them on their own, so we rely on food to get them.

Omega-3s (EPA and DHA) are like tiny superheroes for your heart because they:

• Lower triglycerides: High levels of triglycerides can increase your risk of heart disease, and omega 3s help bring them down.
• Reduce inflammation: Chronic inflammation is a hidden risk factor for heart issues, and these fats keep it under control.
• Support healthy blood pressure: Regular fish eaters often have lower blood pressure, which helps prevent strain on the heart.
• Improve blood vessel function: Omega 3s keep your arteries flexible and reduce the risk of dangerous clots.
• Protect against arrhythmias: They help regulate heart rhythm, lowering the chance of irregular heartbeats.

Best Fish for Omega-3s 🐠

Not all fish are created equal when it comes to omega-3s. Fatty fish are the go to for the strongest heart benefits:

• Salmon – the star of omega-3s, delicious baked, grilled, poached, or curried.
• Mackerel – full of flavor and nutrients, though a little stronger in taste.
• Sardines – small but mighty, perfect on toast or in salads.
• Trout – mild, flaky, and an excellent source of omega-3s.
• Herring – often enjoyed pickled or smoked in traditional cuisines.

As you can see salmon is on the top of the list. But it was difficult to find good quality salmon, lot of them were frozen and smelled, so no one was excited to eat them. Then finally we came across the fresh salmon at Costco. They are fresh, do not have any fishy smell and taste delicious whether you grill them or curry them.

The American Heart Association recommends enjoying at least two servings of fatty fish per week. So, now we eat salmon quite frequently cooked in a few different ways.

If you’re not a big fish fan or vegetarian/vegan; don’t worry! Omega-3s are also available in flaxseeds, chia seeds, walnuts, and plant-based oils, though fish-based sources tend to be more powerful for heart protection.

Today I am going to share a delicious salmon curry that I make quite frequently at home.

Spicy Salmon Curry with Coconut Milk 🌶️🐟🥥

This salmon curry is rich, aromatic, and deeply comforting. The heat of fresh chili peppers, the warmth of ginger and cumin, and the creamy smoothness of coconut milk come together beautifully with tender salmon. Curry leaves and turmeric add a traditional touch, making this dish both vibrant and heart-healthy.

Ingredients (Serves 4):

• 1 lb (450 g) salmon fillets, cut into chunks
• 2 tbsp extra virgin olive oil
• 1 medium onion, finely sliced
• 2–3 hot peppers (to taste), slit or chopped (or mild pepper if you cannot eat hot)
• 1-inch piece fresh ginger, grated
• 2 medium tomatoes, chopped
• 1 tsp cumin seeds
• ½ tsp ground turmeric
• ½ tsp of garam masala
• 8–10 curry leaves (fresh if possible)
• 1 cup coconut milk
• ½ cup water (adjust for consistency)

Instructions:

1. Prepare the salmon:
   Lightly rub the salmon chunks with turmeric. Set aside.
2. Make the base:
   Heat oil in a deep pan. Add the cumin seeds and let them sizzle for a few seconds until fragrant. Toss in curry leaves carefully, they may splutter.
3. Build the flavors:
   Add sliced onion and sauté until golden brown. Stir in ginger and hot peppers, cooking for another minute.
4. Add tomatoes and spices:
   Mix in the chopped tomatoes and turmeric. Cook until the tomatoes soften and turn into a thick sauce.
   
   
   
5. Make it creamy:
   Pour in coconut milk and water. Stir well, then bring the curry base to a gentle simmer. 
   
   
   
6. Cook the salmon:
   Slide in the salmon pieces carefully. Simmer uncovered for 8–10 minutes, or until the fish is just cooked through and flakes easily. Avoid stirring too much to keep the salmon intact.
   
   
   
7. Finish & serve:
   Add the garam masala at the end. Then you can garnish with fresh cilantro and an extra curry leaf or two. Serve hot with steamed rice, naan, or even quinoa for a lighter option.
   

Tips & Variations 🌱

• If you like it spicier, blend one hot pepper into the tomato base before simmering.
• Swap salmon for mackerel or trout for variety.

✨ This salmon curry is bold, creamy, nourishing, and part of a DASH (Dietary Approaches to Stop Hypertension) diet. It is perfect for cozy nights or when you want a dish that’s both heart-healthy and soul-satisfying.

"Enjoy this salmon curry as a delicious reminder that heart-healthy meals don’t have to be boring; they can be bold, comforting, and full of flavor!"