Project Body Smart | Healthy Recipe, Spice Rubbed Salmon with Pomegranate Raita


Healthy Recipe, Spice Rubbed Salmon with Pomegranate Raita

This is a delicious way to get your Omega 3’s. This entrée uses traditional Indian spices to play off the richness of the salmon, and the pomegranate raita adds a coolness, making for a lovely contrast.


  • 2¼ tsp. caraway seeds
  • 2¼ tsp. cumin seeds
  • 1½ tablespoons ancho chili powder
  • ¾ tsp. garlic powder
  • 1½ tsp. sea salt
  • 1 Tbsp. extra-virgin olive oil
  • 4 (5 oz.) or 1½ lbs. salmon filets
  • 1 cup plain non-fat Greek yogurt
  • ¼ cup chopped cilantro
  • ¼ cup chopped mint
  • ⅛ cup minced scallions (about 2)
  • 1½ tsp. freshly squeezed lemon juice
  • ½ cup pomegranate seeds


  1. Preheat oven to 425° F.
  2. In a small skillet, toast the caraway and cumin seeds over moderate heat, until the spices are fragrant, about 2 minutes. Transfer the caraway and cumin seeds to a blender, food processor, or a mortar and pestle. Let the seeds cool then add the chili powder, garlic powder and salt.
  3. Brush the fish with olive oil. Rub fish with spice mixture, creating a paste. Set aside until ready to cook.
  4. Place fish on parchment lined rimmed baking sheet in preheated oven. Roast fish for about 7-10 minutes, depending on the thickness of the fillet, until just opaque and tender.
  5. Meanwhile, in a medium bowl, combine the yogurt, cilantro, mint, scallions and lemon juice. Gently fold in pomegranate seeds. Season to taste.
  6. Transfer the fish to a platter. Top each piece with 1 Tbsp. of raita. Serve remaining raita on the side.

Serves 4

315 calories per serving

From the California Health and Longevity Institute

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