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5 from 1 vote

Tandori Spiced Salmon with Cucumber Raita

Warm and earthy spices season this salmon, which pairs well with a bright, punchy, and refreshing yogurt cucumber sauce packed with herbs.
Course Main Course
Cuisine Indian
Keyword cucumber, dairy-free, dinner, easy, egg-free, fast, indian, lunch, main, nightshade-free, nut-free, protein sparing modified fast, PSMF, salmon, seafood, yogurt
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2
Calories 375kcal
Author Jenny Ross

Ingredients

Salmon

  • 1 pound salmon boneless and skinless
  • salt to taste
  • 3-4 teaspoons Tandori spice blend see note

Raita

  • 1/2 cup Greek yogurt unsweetened, or coconut yogurt if dairy-free
  • 1/2 English cucumber grated, about 1/2 cup
  • 4 tablespoons cilantro chopped
  • 1 tablespoon mint minced
  • 1 green onion chopped
  • 1/4 teaspoon ground coriander
  • 1/8 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  • Preheat the oven to 250ºF. Line a rimmed baking sheet with foil or parchment paper and grease with the avocado oil.
  • Season the salmon with salt, to taste. Sprinkle the spice blend evenly over the salmon. Place onto the prepared baking sheet. Bake at 250ºF for 20-35 minutes, or until the fish is just beginning to flake, or registers 120ºF inside. It will have a more raw appearance but be cooked at this point.
  • While the salmon bakes, prepare the raita. Stir all together all raita ingredients and season with more salt to taste. Chill until salmon is done.
  • Place the salmon onto serving plates and top with Raita. Garnish with a few fresh herbs, if desired.

Notes

Protein:Energy Ratio: 2.43
If you cannot find Tandori Spice blend or prefer to make your own, mix the following (you will use all of it for this recipe):
  • 1 teaspoon coriander, ground
  •  1/2 teaspoon ginger, ground
  •  1/2 teaspoon Indian red chili powder, Korean red pepper flakes, or standard chili powder, omit for nightshade-free
  •  1/4 teaspoon cumin, ground
  •  1/8 teaspoon garlic powder
  •  1/8 teaspoon ginger, ground
  •  1/8 teaspoon cardamom, ground
  •  1/8 teaspoon cloves, ground
  •  1/8 teaspoon nutmeg, ground
  •  1/8 teaspoon fenugreek, ground
  •  1/8 teaspoon cinnamon
  •  1/8 teaspoon black pepper, fresh ground
  •  1/8 teaspoon turmeric

Nutrition

Calories: 375kcal | Carbohydrates: 7g | Protein: 51g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 127mg | Sodium: 422mg | Potassium: 1365mg | Fiber: 1g | Sugar: 3g | Vitamin A: 550IU | Vitamin C: 5mg | Calcium: 117mg | Iron: 3mg