Mediterranean Diet Tandoori Salmon
Elevate your weeknight dinners with this flavorful Mediterranean Diet Tandoori Salmon, a perfect fusion of rich Indian spices and healthy Mediterranean principles. Tender salmon fillets are marinated in a creamy blend of Greek yogurt, fresh lemon juice, garlic, ginger, and a medley of warming spices like cumin, coriander, turmeric, and smoked paprika. With just 15 minutes of prep and a quick bake or grill time, this recipe brings bold, aromatic flavors to your table effortlessly. Garnished with fresh cilantro and served alongside crisp cucumber slices, quinoa, or mixed greens, it’s a wholesome, protein-packed dish that’s as nutritious as it is delicious. Perfect for those seeking a healthy, low-carb, Mediterranean-inspired take on tandoori cooking.
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Recipe Information
Ingredients
- 4 Salmon fillets (skin-on, about 6 oz each)
- 0.5 cup Plain Greek yogurt (unsweetened, full-fat or low-fat)
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 3 cloves Garlic (minced)
- 1 tablespoon Fresh ginger (grated)
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Smoked paprika
- 0.25 teaspoon Ground cayenne pepper (optional, for heat)
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 0.5 cup Cucumber slices (for serving, optional)
- 1 cup Cooked quinoa or mixed greens (for serving, optional)
Instructions
In a mixing bowl, whisk together the Greek yogurt, olive oil, lemon juice, garlic, ginger, cumin, coriander, turmeric, smoked paprika, cayenne pepper (if using), salt, and black pepper to create a smooth marinade.
Pat the salmon fillets dry with paper towels, then place them in a shallow dish or a resealable plastic bag.
Pour the marinade over the salmon, ensuring each piece is evenly coated. Cover the dish or seal the bag and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
When ready to cook, preheat your oven to 400°F (200°C) or preheat your grill to medium-high heat.
If using the oven, line a baking sheet with parchment paper or lightly grease it with olive oil. Place the salmon fillets skin-side down on the sheet. If grilling, lightly oil the grill grates to prevent sticking.
Cook the salmon for 12-15 minutes, depending on the thickness of the fillets, until the flesh is opaque and flakes easily with a fork. If grilling, flip the salmon carefully after 6-8 minutes to cook both sides evenly.
Remove the salmon from the heat and let it rest for 2 minutes before serving.
Garnish with fresh cilantro and serve with cucumber slices and cooked quinoa or mixed greens, if desired.
Nutrition Facts
Calories |
2148 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 126.4 g | 162% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 448 mg | 149% | |
| Sodium | 2729 mg | 119% | |
| Total Carbohydrate | 69.7 g | 25% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 8.4 g | ||
| Protein | 176.4 g | 353% | |
| Vitamin D | 81.5 mcg | 408% | |
| Calcium | 334 mg | 26% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2943 mg | 63% | |
*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.
