Ingredients:
2 teaspoons olive oil
1 small red onion, chopped
1½ cups fat-free egg substitute
¹/³ cup fat-free milk
¼ teaspoon black pepper
1 (½-pound) piece smoked salmon, chopped
8 tablespoons reduced-fat sour cream
2 tablespoons snipped fresh dill
Directions:
Heat oil in large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, about 5 minutes.
Beat egg substitute, milk, and pepper in medium bowl. Add to skillet along with salmon. Cook until eggs begin to set, about 1½ minutes, pushing egg mixture toward center of skillet to form large soft curds, cooking eggs until set, about 3 minutes longer.
Divide eggs evenly among 6 plates. Top each serving with dollop of sour cream and sprinkling of dill.
Ingredients:
2 tbsp vegetable oil
half tsp brown mustard seeds
4 cloves
6 green cardamom pods, lightly crushed
1 large piece cinnamon stick
1 small onion, finely chopped
5 cm / 2 in piece fresh ginger, peeled and quartered
2 large garlic cloves
1 tsp ground coriander
300 ml / 10½ fl oz coconut milk
2-4 green chillies, left whole
salt, to taste
100 ml / 3½ fl oz water
10 curry leaves (available from some supermarkets and Asian grocers)
½-1 tsp freshly ground black pepper
¾ tsp garam masala
500 g / 1 lb 2oz salmon or firm white fish fillets, cut into large pieces
To serve:
2-3 tsp lemon juice
50 g / 2 oz fresh coriander leaves and stalks, chopped
Directions:
Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4-5 minutes until soft.
Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée.
Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12-15 minutes, giving the pot an occasional stir.
Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3-5 minutes, until the fish is opaque and cooked through.
To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice.
