High Protein Tandoori Salmon

Elevate your weeknight dinners with this High Protein Tandoori Salmon, a flavorful and nutritious dish that’s as healthy as it is delicious. Featuring tender salmon fillets infused with a vibrant marinade made from creamy non-fat Greek yogurt, zesty lemon juice, and a blend of fragrant spices like cumin, coriander, garam masala, and turmeric, this recipe delivers the perfect balance of heat and tang. Not only is it packed with protein, but it's also oven-baked for a fuss-free and wholesome cooking experience. In just 30 minutes of hands-on preparation, you’ll have a restaurant-quality dish that pairs beautifully with steamed veggies, brown rice, or a crisp side salad. Garnished with fresh cilantro and served with bright lemon wedges, this flavorful tandoori salmon is an irresistible option for a healthy dinner or meal prep.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Pat the salmon fillets dry with paper towels and place them in a shallow dish or a resealable plastic bag.

Step 3

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.

Step 4

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.

Step 5

Remove the salmon from the marinade, shaking off any excess, and place the fillets on the prepared baking sheet.

Step 6

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.

Step 7

Once cooked, remove the salmon from the oven and let it rest for 2 minutes.

Step 8

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

Serving size	874.8 grams (874.8g)

Amount per serving	% Daily Value*
Calories	1280

Total Fat 71.80g	92%
Saturated Fat 10.30g	52%
Polyunsaturated Fat 0.00g
Cholesterol 208mg	69%
Sodium 1691mg	74%
Total Carbohydrate 27.90g	10%
Dietary Fiber 10.50g	38%
Total Sugars 14.10g
Protein 134.20g	268%

Vitamin D 0IU	0%
Calcium 347mg	27%
Iron 9mg	48%
Potassium 838mg	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.

Source of Calories

Fat: 49.9%

Protein: 41.5%

Carbs: 8.6%