Baked Tandoori Salmon
Look, I’m not saying this Tandoori Salmon will change your life… but I’m also not not saying that. There’s something almost mystical about Indian-inspired meal prep—it’s like the spices marinate overnight and then wake up ready to slap. The tandoori marinade is bold, tangy, and beautifully charred when baked, turning simple salmon fillets into straight-up flavor bombs. Pair it with buttery rice and a dollop of cooling raita, and suddenly you’re meal prepping like a Michelin-star chef.
Here’s the real kicker: this recipe is laughably easy. A quick spice mix, a squeeze of lemon, a stir of yogurt, and boom—you’re halfway to flavor town. Everything bakes up on a single sheet pan, so you won’t be elbow-deep in dishes wondering why you ever started. And let me just say, if you’re on the fence about raita (I was too), it’s the MVP of the whole plate. It cools, it balances, it elevates—you’ll be spooning it on like it’s the sauce of the gods.
Tandoori Salmon is proof that meal prep doesn’t have to be boring chicken and sad broccoli. It’s high-protein, high-flavor, and weirdly addictive. Honestly, the leftovers might taste even better than day one, which is saying something. So before you scroll past this one thinking it’s “too out there,” just know: this recipe is for the bold, the hungry, and the meal prep elite. Trust me, it slaps. 🙌🔥🐟
Baked Tandoori Salmon
Equipment
Ingredients
For the Salmon:
- 2 lbs salmon
- 1 tbsp paprika
- ½ tbsp coriander
- ½ tbsp cayenne pepper
- 1 tsp garam masala
- ½ tsp salt
- ½ tsp black pepper
- 2 tbsp olive oil
For the Raita:
- 1.5 cups Greek yogurt plain
- 1 cup cucumber diced
- ½ cup cilantro finely chopped
- ¼ tsp salt
For the Sides:
- 1 cup jasmine rice
- 2 cups zucchini sliced & quartered
- 1 tsp garlic salt
- 1 tsp garlic powder
Instructions
Prep the Oven & Ingredients:
- Preheat the oven to 400°F and line a baking sheet with parchment paper. Spray a second baking sheet with non-stick spray.
Cook the Rice:
- Start cooking the jasmine rice using your preferred method. For this recipe, I prefer a rice cooker with no additional butter to balance the macros since salmon is naturally higher in fats.1 cup jasmine rice
Prep & Season the Zucchini:
- Slice the zucchini into quarters, then spread them evenly over the sprayed baking sheet. Season with garlic salt and garlic powder for extra flavor.2 cups zucchini, 1 tsp garlic salt, 1 tsp garlic powder
Make the Tandoori Spice Paste:
- In a small bowl, mix together paprika, coriander, cayenne pepper, garam masala, salt, black pepper, and olive oil until fully combined.1 tbsp paprika, ½ tbsp coriander, ½ tbsp cayenne pepper, 1 tsp garam masala, ½ tsp salt, ½ tsp black pepper, 2 tbsp olive oil
Season & Bake the Salmon:
- Pat the salmon dry with paper towels to remove excess moisture. Place the salmon on the parchment-lined baking sheet, then brush the spice mixture evenly over the fillets, ensuring full coverage. Bake the salmon and zucchini on separate sheets for 15-20 minutes, or until the salmon reaches an internal temperature of 145°F. Check at the 15-minute mark, as the zucchini may finish roasting slightly ahead of the salmon.2 lbs salmon
Make the Raita:
- While the salmon is baking, prepare the raita. In a bowl, combine Greek yogurt, diced cucumber, chopped cilantro, and salt. Stir until well mixed.1.5 cups Greek yogurt, 1 cup cucumber, ½ cup cilantro, ¼ tsp salt
Assemble & Serve:
- Once everything is cooked, divide the salmon, zucchini, and raita into four meal prep containers. Enjoy your high-protein, flavor-packed meal prep with a perfect balance of spice and freshness!
Nutrition
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❤️ Why You’ll Love This Baked Tandoori Salmon
This Baked Tandoori Salmon is the ultimate macro-friendly flavor bomb. Smoky, bold spices coat the salmon fillets, while fresh cucumber raita brings a cool, creamy contrast. With fluffy jasmine rice and roasted zucchini rounding things out, it’s a complete meal that hits every note—spicy, savory, and fresh.
High in protein, rich in omega-3s, and naturally gluten-free, this recipe delivers meal prep satisfaction without the food fatigue. The raita adds probiotics and crunch, while the salmon stays juicy thanks to the spice crust and quick oven time. This is not your average weeknight fish dish—it’s a meal prep win for any fitness goal.
🧂 Ingredient Substitutions & Customizations
Looking to switch things up? Here are a few flexible options:
- Swap the protein: Try tilapia, cod, or even tofu if you’re looking for a non-salmon option.
- Skip the heat: Reduce or omit cayenne for a milder version without compromising flavor.
- Low-carb adjustment: Sub cauliflower rice for jasmine rice to lower the carbs.
- Herb switch: No cilantro? Use mint or parsley in your raita instead.
- Add crunch: Top the raita with crushed pistachios or cashews for a nutty twist.
🔥 Expert Tips for Perfect Tandoori Salmon
- Dry the fish well: Patting the salmon dry helps the spice paste adhere better and ensures it roasts instead of steams.
- Balance spice with creaminess: The Greek yogurt raita isn’t just a garnish—it’s key for balancing the heat and richness.
- Don’t overbake: Salmon is perfect at 145°F. Start checking at the 15-minute mark for best texture.
- Roast veggies separately: Zucchini cooks quicker than salmon, so keep them on separate trays to avoid mushy results.
- Use foil or parchment: Prevent sticking and cleanup stress by lining your baking sheets.
🍽️ Serving Suggestions & Storage Tips
Serving Ideas:
- Pair with warm naan or roti for a heartier portion.
- Add a quick tomato-cucumber salad on the side.
- Top with a squeeze of lime juice for even more brightness.
Storage Tips:
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Freeze portions without raita for up to 2 months. Raita doesn’t freeze well—make it fresh.
- Reheating: Microwave gently in 30–60 second intervals. Add fresh raita after heating for the best texture.
🌿 Optional Garnishes
Take things up a notch with:
- A sprinkle of extra garam masala or cumin seeds
- Fresh cilantro or mint leaves
- Toasted sesame seeds
- Lemon or lime wedges for finishing
❓ FAQs
What is tandoori seasoning made of?
Tandoori seasoning is a blend of spices like paprika, coriander, cayenne, garam masala, and garlic. It’s typically used in Indian cuisine to marinate proteins for that signature smoky-spicy flavor.
Can I use store-bought tandoori paste?
Yes, but keep in mind it may contain added oil or salt. Adjust other ingredients accordingly if using pre-made paste.
Can I make this recipe dairy-free?
Absolutely—swap the Greek yogurt for a non-dairy yogurt like coconut or almond-based alternatives. The flavor will still be balanced and delicious.
Do I need to skin the salmon?
Nope! Bake it skin-on to help lock in moisture. The skin will peel off easily after cooking if you prefer not to eat it.
Is this meal prep friendly?
Big time. This dish keeps well in the fridge and tastes great reheated. Just store the raita separately and add fresh each day.
🐟 More High-Protein Salmon Recipes You’ll Love
- Honey Sriracha Glazed Salmon – Sweet heat with a caramelized kick.
- Salmon with Mango Salsa – Bright, bold, and built for macros.
- Honey Butter Cajun Salmon – Rich and spicy with a creamy finish.
- Old Bay Salmon – A nostalgic nod to classic seasoning, with macro-minded flair.
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Curious how I develop meals that actually help you hit your fitness goals? Learn how to meal prep like a pro with my full high-protein strategy guide—it’s packed with tips, tools, and a mindset that actually works.