Heart-Healthy Tandoori Salmon

Elevate your weekly dinner routine with this Heart-Healthy Tandoori Salmon recipe—a flavorful, nutrient-packed dish that's as delicious as it is good for you. Featuring omega-3-rich wild-caught salmon fillets marinated in a vibrant mix of non-fat Greek yogurt, fresh garlic, ginger, lemon juice, and a medley of bold Indian spices like turmeric, garam masala, and smoky paprika, this recipe is designed to delight your taste buds while supporting your wellness goals. With just 15 minutes of prep and a quick bake in the oven, this restaurant-worthy meal is perfect for busy weeknights. Garnished with fresh cilantro and paired with wholesome sides like quinoa, brown rice, or roasted vegetables, it’s an ideal choice for anyone seeking a heart-healthy, protein-packed dinner that's both easy and impressive.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.

Step 4

Remove the salmon from the marinade and place it skin-side down on the prepared baking sheet. Discard the remaining marinade.

Step 5

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).

Step 6

Remove the salmon from the oven and let it rest for 2-3 minutes.

Step 7

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

Serving size	426.9 grams (426.9g)

Amount per serving	% Daily Value*
Calories	582

Total Fat 30.40g	39%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 0.00g
Cholesterol 79mg	26%
Sodium 1356mg	59%
Total Carbohydrate 23.00g	8%
Dietary Fiber 4.30g	15%
Total Sugars 7.80g
Protein 54.90g	110%

Vitamin D 646IU	3232%
Calcium 334mg	26%
Iron 8mg	42%
Potassium 1093mg	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.

Source of Calories

Fat: 46.8%

Protein: 37.5%

Carbs: 15.7%