Slide Meals

3-day slide meal plan · Protein: salmon fillet

Days: 3
Protein: salmon fillet
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Explore the vibrant flavors of Gujarati cuisine with salmon fillet, using mustard seeds, curry leaves, and jaggery for a high-protein, lower-carb experience.

Slide Chain

• Day 1: Lemon Mustard Salmon with Spiced Rice

• Day 2: Coconut Salmon Curry with Cauliflower

• Day 3: Spinach and Salmon Stir-fry

• Combined Shopping List

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Day 1: Lemon Mustard Salmon with Spiced Rice

Ingredients

Main

• 1.5 lbs salmon fillet

• 1 lemon, sliced

• 1 tbsp mustard seeds

• 1 tsp cumin seeds

• 1/2 tsp turmeric powder

• 1/2 tsp black pepper

• 2 tbsp vegetable oil

• Salt to taste

Rice

• 1 cup basmati rice

• 1/2 tsp cumin seeds

• 1 tbsp vegetable oil

• 1/2 tsp salt

Directions

1. Reserve 1.5 lbs of salmon for Day 2. Marinate remaining salmon with lemon, mustard seeds, cumin, turmeric, pepper, and salt.

2. Heat oil in a pan, add marinated salmon, and cook for 4-5 mins each side until browned.

3. Cook rice with cumin seeds, oil, and salt until fluffy.

Cook’s Notes:

Reserve half of the cooked rice for Day 2.

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Day 2: Coconut Salmon Curry with Cauliflower

Ingredients

Main

• 1.5 lbs salmon fillet (reserved)

• 1 can coconut milk

• 2 tbsp jaggery

• 1 tbsp mustard seeds

• 1 bunch curry leaves

• 3 green chilies, sliced

• 3 garlic cloves, minced

• 1 inch ginger, grated

• 1 red onion, sliced

• 3 tomatoes, chopped

• 1 cauliflower, florets

Directions

1. Reserve 1/3 of the coconut milk mixture for Day 3.

2. Sauté onion, garlic, and ginger in oil. Add mustard seeds, curry leaves, chilies, and tomatoes, cook until soft.

3. Add coconut milk, jaggery, and cauliflower, simmer for 10 mins. Add salmon and cook until done.

Cook’s Notes:

Serve with reserved rice from Day 1.

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Day 3: Spinach and Salmon Stir-fry

Ingredients

Main

• Coconut milk mixture (reserved)

• 1 bunch spinach, chopped

• 1/2 red onion, sliced

• 3 green chilies, sliced

• 3 garlic cloves, minced

• 1 inch ginger, grated

• Salt to taste

• 1 tbsp vegetable oil

Directions

1. Sauté onion, garlic, and ginger in oil. Add chilies and spinach, cook until wilted.

2. Add reserved coconut milk mixture and cook until heated through.

Cook’s Notes:

Enjoy the final day with a light stir-fry using the remaining flavors.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• salmon fillet — 3 lbs

• lemon — 3

• curry leaves — 1 bunch

• mustard seeds — 2 tbsp

• jaggery — 3 tbsp

• cumin seeds — 2 tsp

• fresh cilantro — 1 bunch

• green chilies — 6

• garlic — 6 cloves

• ginger — 3 inches

• basmati rice — 2 cups

• coconut milk — 1 can

• vegetable oil — 1 cup

• salt — to taste

• black pepper — to taste

• turmeric powder — 1 tsp

• red onion — 3

• tomato — 3

• spinach — 1 bunch

• cauliflower — 1 head

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Final Notes

Enjoy your journey through Gujarati-inspired meals with salmon!