Omega-3 fatty acid reduces bad cholesterol levels. It protects the heart and prevents cancer. It also helps in the weight loss process. Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Cloves, tuna, soybeans and tofu are also good sources of healthy fats.

Pan-roasted sambar flavored salmon

Ingredients:
1 piece salmon fillet, approx. 1.3 lbs, can use salmon steaks or any other white fleshed fish
8 to 10 shallots, chopped lengthwise
1 pinch, asafoetida
2 tbsp oil

Ingredients for marination:
2 large tbsp sambar masala powder
4 tbsp of tamarind pulp
A pinch of sugar
1 tsp crushed red pepper
Salt to taste

Method

Clean the fish thoroughly; keep marinated with a tsp of salt.
In the meantime, add all the ingredients for marination, marinade the fillet on both the sides, keep aside for 15 minutes.
Heat a tbsp of oil in skillet, when the oil is hot enough add a pinch of asafoetida, next add the chopped shallots and fry for 2 to 3 minutes or until it turns a light golden brown color.
Add another tbsp of oil, gently place the marinated fish on the onion bed, fry for 3 to 4 minutes on medium heat.
Before flipping it over, spread the onion evenly on top and let cook for another 3 to 4 minutes or until the onion turns a very dark golden brown color on both the sides .
This is a great side dish for rice, can enjoy as an appetizer too

Recipe courtesy: Only Fish Recipes