High Protein Tandoori Salmon
Delight your taste buds with this High Protein Tandoori Salmon, a flavorful and nourishing recipe perfect for a healthy weeknight dinner or meal prep. Marinated in a vibrant blend of non-fat Greek yogurt, freshly grated ginger, garlic, and aromatic Indian spices like garam masala, turmeric, and cumin, this dish delivers bold, authentic tandoori flavors while keeping it lean and packed with protein. The salmon fillets are baked to perfection—juicy, tender, and infused with the zesty marinade—making for a hassle-free, oven-friendly recipe that’s ready in just 30 minutes of active prep and cook time. Garnished with fresh cilantro and served with a squeeze of lemon, this meal pairs beautifully with steamed vegetables, brown rice, or a simple salad. Healthy, delicious, and easy to make, this tandoori salmon promises to elevate your dinner game while keeping nutrition in check! Perfect for those seeking high-protein, low-fat meals with a spicy, tantalizing twist.
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Recipe Information
Ingredients
- 4 pieces salmon fillets
- 1 cup Greek yogurt (non-fat)
- 2 tablespoons lemon juice
- 1 tablespoon ginger (freshly grated)
- 2 cloves garlic (minced)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground paprika
- 1 teaspoon garam masala
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon red chili powder
- 1 tablespoon olive oil (extra virgin)
- 2 tablespoons fresh cilantro (chopped, for garnish)
- 4 pieces lemon wedges (for serving)
Instructions
In a mixing bowl, combine Greek yogurt, lemon juice, grated ginger, minced garlic, cumin, coriander, turmeric, paprika, garam masala, salt, black pepper, and red chili powder. Mix well to create a smooth marinade.
Pat the salmon fillets dry with paper towels and place them in a shallow dish or a resealable plastic bag.
Pour the marinade over the salmon, ensuring that each fillet is evenly coated. Cover the dish or seal the bag and let the salmon marinate in the refrigerator for at least 30 minutes, or up to 2 hours for deeper flavor.
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup. Lightly grease the lined sheet with olive oil.
Remove the salmon from the marinade, shaking off any excess, and place the fillets on the prepared baking sheet.
Bake the salmon for 12-15 minutes, or until the fish flakes easily with a fork and is cooked through. Cooking time may vary slightly depending on the thickness of the fillets.
Once cooked, remove the salmon from the oven and let it rest for 2 minutes.
Garnish the tandoori salmon with freshly chopped cilantro and serve with lemon wedges on the side. Optionally, pair it with steamed vegetables, a side salad, or brown rice for a complete meal.
Nutrition Facts
Calories |
1280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.8 g | 92% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 208 mg | 69% | |
| Sodium | 1691 mg | 74% | |
| Total Carbohydrate | 27.9 g | 10% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 14.1 g | ||
| Protein | 134.2 g | 268% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 838 mg | 18% | |
*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.
