Heart-Healthy Tandoori Salmon
Elevate your weeknight dinner routine with Heart-Healthy Tandoori Salmon, a vibrant fusion of bold Indian spices and nutritious ingredients. This oven-baked salmon recipe features wild-caught fillets marinated in a creamy blend of non-fat Greek yogurt, fresh garlic, ginger, and warming spices like turmeric, cumin, and garam masala. The smoky paprika (or optional Kashmiri chili powder) adds a mild heat that perfectly complements the dish’s zesty lemon undertones. Ready in just 30 minutes of prep and cooking, this flavorful salmon is high in protein, omega-3s, and heart-healthy fats. Serve it with quinoa, brown rice, or roasted veggies for an easy, wholesome meal. Garnished with fresh cilantro for a burst of color and freshness, this tandoori-inspired delight is sure to impress! Perfect for those seeking healthy salmon recipes full of spice and zest.
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) Salmon fillets (skin-on, wild-caught preferred)
- 1 cup Greek yogurt (non-fat, plain)
- 3 cloves Fresh garlic (grated)
- 1 teaspoon Fresh ginger (grated)
- 2 tablespoons Lemon juice
- 1 teaspoon Ground turmeric
- 1.5 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Smoked paprika (or Kashmiri chili powder for extra heat)
- 1 teaspoon Garam masala
- 1 tablespoon Olive oil (extra virgin)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
Prepare the marinade: In a mixing bowl, whisk together the non-fat Greek yogurt, grated garlic, grated ginger, lemon juice, ground turmeric, ground cumin, ground coriander, smoked paprika (or Kashmiri chili powder), garam masala, olive oil, salt, and black pepper until well combined.
Place the salmon fillets into a shallow dish or resealable plastic bag. Pour the marinade over the salmon, ensuring each piece is thoroughly coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.
Remove the salmon from the marinade and place it skin-side down on the prepared baking sheet. Discard the remaining marinade.
Bake the salmon in the preheated oven for 12-15 minutes, or until it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Remove the salmon from the oven and let it rest for 2-3 minutes.
Garnish with freshly chopped cilantro and serve immediately. This dish pairs well with steamed brown rice, quinoa, or roasted vegetables for a complete, heart-healthy meal.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 79 mg | 26% | |
| Sodium | 1356 mg | 59% | |
| Total Carbohydrate | 23.0 g | 8% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 7.8 g | ||
| Protein | 54.9 g | 110% | |
| Vitamin D | 16.2 mcg | 81% | |
| Calcium | 334 mg | 26% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1093 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
