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    Home » Healthy Recipes

    10th November 2022 Dinner

    Home » Healthy Recipes

    Baked Tandoori Salmon

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    Baked Tandoori Salmon  - This Tandoori Salmon recipe is a quick and easy meal to make during the week. In this recipe, salmon is coated in aromatic indian spices to mimic a tandoori marinade. It is then oven baked (or grilled/air fried) until delicious and flaky. Serve with a mint and coriander chutney, cumin rice or air fryer shoestring fries for a healthy meal.

    Salmon, Shoe string fries and Mayonnaise in a plate

    What is a Tandoor

    Tandoori Chicken and Tikka recipes such as Chicken or Paneer Tikka are usually made in a tandoor – a cylindrical shaped clay oven.

    The fuel used in a Tandoor is charcoal or firewood. This adds its own smoky flavour to the food.

    Baked Tandoori Salmon

    So in order to make Tandoori Salmon at home, we will be marinading the Salmon in Yoghurt and the spices that are usually used for Tandoori recipes like lasmcc or lxmcldxclx.

    The fish is then cooked till the Salmon is crisp and lightly charred on the outside and tender on the inside. This is easily achieved with an Air Fryer or Oven.

    What makes it Healthy?

    Salmon is high in Protein, Omega 3 fatty acids, B Vitamins, Selenium and Potassium. It supports Brain and Heart health and is a great source of Astaxanthin which is an antioxidant that may benefit brain, nervous system, and skin health.

    Easy Homemade Baked Tandoori Salmon

    The Red hue in Tandoori recipes is achieved by using food colouring.

    You can use Kashmiri Chilli Powder to add some colour, If you have reservations about using food colouring. This won’t add heat, just colour.

    In Tandoori recipes, there is often a double marinade – the first one is made up of salt, garlic ginger paste, chili powder, and lemon juice. 30 minutes later, a second marinade is added with the Yoghurt and Spices.

    In this recipe, I skip the first marinade because I don't think it is needed. I add all the flavours in at once.

    Ingredients Needed

    A simple spiced yoghurt based marinade is basted onto the fish before it is air fried:

    Salmon

    Boneless, Skinless Salmon - Roughly 125g each.

    Yoghurt

    I use Plain Yoghurt. This is used for 2 reasons – to tenderise the fish and to help the spices (mariande) cling to it.

    Lemon Juice

    This adds acidity and a lovely flavour that goes so well with Salmon.

    Oil

    Mustard Oil is what is traditionally used in Tandoori marinades but you can also use a Vegetable/Rapeseed/Olive/Corn Oil instead.

    Ginger and Garlic

    Fresh, Defrosted Frozen or a pre made Pastes are fine. Whatever works for you.

    Ground Spices/Powders

    Turmeric, Salt and Black Pepper, Garam Masala, Coriander Powder and Cumin Powder.

    Kashmiri Chilli Powder and Red Chilli Powder

    I add some of each. The Kashmiri Chilli adds colour and the Red Chilli adds a slight heat. You can skip the Kashmiri Chilli if you like. In place of the Red Chilli you can use Chilli Flakes or Cayenne Pepper.

    How to Make Baked Tandoori Salmon

    Make the Marinade

    Combine Oil, Yoghurt, Ginger, Garlic, Lemon Juice,Coriander Powder, Cumin Powder, Turmeric Powder, Red Chilli Powder, Kashmiri Chilli Powder, Garam Masala, Salt in a large bowl.

    Prep Salmon

    Pat Salmon dry with kitchen paper.

    Marinade Salmon

    Brush marinade all over Salmon.

    *Optional - You can at this stage, marinade the fish for 30 minutes in the fridge.

    How to Cook

    Oven Baked

    Heat the oven to 180C/GM 4.

    Add fish to an oven proof dish (leaving space between fish) and bake for 10 - 15 minutes.

    Air Fryer

    Preheat the air fryer to 200C/400F.

    Place the salmon in the fryer basket (leaving space between fish).

    Air fry for 7-8 minutes, depending on the thickness of the Salmon.

    Grill

    Line a baking tray with baking paper and add Salmon. Grill for 6 - 7 minutes. Timing depends on the thickness of the salmon.

    Short Cut Method

    You can use 2 tbsp Tandoori Paste or Powder with the Yoghurt instead for an easy shortcut.

    How to serve

    This Salmon is delicious served with Cumin Rice and Kachumbur.

    You can also serve it with Garlic Mash.

    Serve in a grain bowl - with Quinoa, leafy greens, tomatoes, cucumbers, purple cabbage and a chutney.

    How to store and reheat Tandoori Salmon

    Fridge

    Leftovers can be stored in the fridge for up to 3 days in the fridge in a sealed container.

    Freezer

    Make sure the Salmon is completely cool before freezing.

    Then place in an airtight container with baking paper (to stop it from sticking).

    To Reheat

    Thaw overnight in the fridge. Reheat either in the Microwave or in the Oven. Or Airfry at 180 C for 2 - 3 minutes. Make sure it is hot all the way through before serving.

    Tips and FAQ's

    Salmon Temperature

    You need to cook Salmon for 4 minutes per 1 cm thickness.

    Salmon is cooked and ready to serve when the internal temperature reaches 63 C/145F.

    Room Temperature

    Take the Salmon out of the fridge 15 minutes before cooking.

    Skin

    I use Skinless Salmon in this recipe. You can use either.

    Salmon steaks

    Buy pre cut Salmon for ease.

    Lemon

    Squeeze over some Lemon just before serving for a delicious zing.

    Pat dry Fish

    Use kitchen paper to pat away excess moisture before marinading.

    Marinating time

    You can marinade the fish for up to 1.5 hours. Any longer and the fish texture is affected.

    Remove the Fish on time or just before

    Salmon continues to cook as it rests and overdone Salmon isn’t very nice!

    White Ooze

    If you notice some white slimy ooze around the edges or on top of the fish, it is a protein in the salmon called albumin that becomes solid when heated. This usually comes out if the temperature of the oven/grill/air fryer is too high.

    How do i know the Salmon is cooked?

    Aside from the obvious colour change, the best way to check if the salmon is fully cooked through, is to insert a fork into the center of the fillet and slightly twist it.

    If it comes out flaky, opaque and moist, then it is ready.

    Is Salmon sustainable?

    You can check if your Salmon is sustainable by checking out suppliers here.

    MSC labelled salmon comes from a fishery that has been independently certified to the MSC Fisheries Standard.

    This can be identified via a blue MSC sticker on the outer packaging.

    Brands who have committed to selling sustainable salmon in the UK are Aldi, Lidl, and Tesco.

    More Delicious Indian Recipes:

    Tandoori prawns

    Tandoori Chicken Kebab

    The BEST Karahi Chicken

    Chicken Pulao

    Butter Chicken – Chicken Makhani

    **if you make and enjoy this recipe, please leave a comment and star rating. Please tag us on instagram. We love to see your creations and your feedback helps us to shape future content! we love to hear from you. Thankyou! x

    Salmon, Shoe string fries and Mayonnaise in a plate
    5 from 1 vote
    Print

    Baked Tandoori Salmon

    Baked Tandoori Salmon - This Tandoori Salmon recipe is a quick and easy meal to make during the week. In this recipe, salmon is coated in aromatic indian spices to mimic a tandoori marinade. It is then oven baked until delicious and flaky. Serve with a mint and coriander chutney, cumin rice or air fryer shoestring fries for a healthy meal.

    Course Dinner, Lunch
    Cuisine Indian
    Keyword Indian Salmon, Oven baked salmon, Tandoori Salmon
    Cook Time 15 minutes
    Marinade Time 30 minutes
    Total Time 15 minutes
    Servings 4
    Calories 316 kcal
    Author Safira

    Ingredients

    • 4 Skinless, Boneless Salmon Fillets

    Marinade

    • 1 tbsp Oil Mustard, Veg, Corn, Olive Rapeseed
    • 2 tbsp Plain Yoghurt
    • 1 tbsp Ginger Paste
    • 1 tbsp Garlic Paste
    • 1 tbsp Lemon Juice
    • 2 tsp Coriander Powder
    • 1 ½ tsp Cumin Powder
    • ½ tsp Turmeric Powder
    • 1 tsp Red Chilli Powder Mild
    • 1 tsp Kashmiri Chilli Powder
    • 1 tsp Garam Masala Powder
    • 1 tsp Salt

    Serving

    • ¼ Lemon

    Instructions

    1. Combine Oil, Yoghurt, Ginger, Garlic, Lemon Juice,Coriander Powder, Cumin Powder, Turmeric Powder, Red Chilli Powder, Kashmiri Chilli Powder, Garam Masala, Salt in a large bowl.

    2. Pat Salmon dry with kitchen paper. Brush marinade all over Salmon.

      *Optional - You can at this stage, marinade the fish for 30 minutes in the fridge.

    Oven

    1. Heat the oven to 180C/GM 4. Add fish to an oven proof dish (leaving space between fish) and bake for 10 - 15 minutes.

    Air Fryer

    1. Preheat the air fryer to 200C/400F. Place the salmon in the fryer basket (leaving space between fish). Air fry for 7-8 minutes, depending on the thickness of the Salmon.

    Grill

    1. Line a baking tray with baking paper and add Salmon. Grill for 6 - 7 minutes. Timing depends on the thickness of the salmon.

    Recipe Notes

    Short Cut Method

    You can use 2 tbsp Tandoori Paste or Powder with the Yoghurt instead for an easy shortcut.

    How to serve Tandoori Salmon

    This Salmon is delicious served with Cumin Rice and Kachumbur.

    You can also serve it with Garlic Mash.

    Serve in a grain bowl - with Quinoa, leafy greens, tomatoes, cucumbers, purple cabbage and a chutney.

    How to store and reheat Tandoori Salmon

    Fridge

    Leftovers can be stored in the fridge for up to 3 days in the fridge in a sealed container.

    Freezer

    Make sure the Salmon is completely cool before freezing.

    Then place in an airtight container with baking paper (to stop it from sticking).

    To Reheat

    Thaw overnight in the fridge. Reheat either in the Microwave or in the Oven. Or Airfry at 180 C for 2 - 3 minutes. Make sure it is hot all the way through before serving.

    Tips and FAQ's

    Salmon Temperature

    You need to cook Salmon for 4 minutes per 1 cm thickness.

    Salmon is cooked and ready to serve when the internal temperature reaches 63 C/145F.

    Room Temperature

    Take the Salmon out of the fridge 15 minutes before cooking.

    Skin

    I use Skinless Salmon in this recipe. You can use either.

    Salmon steaks

    Buy pre cut Salmon for ease.

    Lemon

    Squeeze over some Lemon just before serving for a delicious zing.

    Pat dry Fish

    Use kitchen paper to pat away excess moisture before marinading.

    Marinating time

    You can marinade the fish for up to 1.5 hours. Any longer and the fish texture is affected.

    Remove the Fish on time or just before

    Salmon continues to cook as it rests and overdone Salmon isn’t very nice!

    White Ooze

    If you notice some white slimy ooze around the edges or on top of the fish, it is a protein in the salmon called albumin that becomes solid when heated. This usually comes out if the temperature of the oven/grill/air fryer is too high.

    How do i know the Salmon is cooked?

    Aside from the obvious colour change, the best way to check if the salmon is fully cooked through, is to insert a fork into the center of the fillet and slightly twist it.

    If it comes out flaky, opaque and moist, then it is ready.

    Is Salmon sustainable?

    You can check if your Salmon is sustainable by checking out suppliers here.

    MSC labelled salmon comes from a fishery that has been independently certified to the MSC Fisheries Standard.

    This can be identified via a blue MSC sticker on the outer packaging.

    Brands who have committed to selling sustainable salmon in the UK are Aldi, Lidl, and Tesco.

    Nutrition Facts
    Baked Tandoori Salmon
    Amount Per Serving
    Calories 316 Calories from Fat 162
    % Daily Value*
    Fat 18g28%
    Saturated Fat 4g25%
    Trans Fat 0.1g
    Polyunsaturated Fat 6g
    Monounsaturated Fat 7g
    Cholesterol 101mg34%
    Sodium 691mg30%
    Potassium 904mg26%
    Carbohydrates 3g1%
    Fiber 1g4%
    Sugar 0.4g0%
    Protein 34g68%
    Vitamin A 315IU6%
    Vitamin C 7mg8%
    Calcium 47mg5%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

     

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