Meal Prep
Baked Tandoori Salmon
Baked Tandoori Salmon is one of those meal preps that feels way more impressive than the effort required to make it. The salmon gets coated in a smoky, spicy tandoori-inspired seasoning blend, roasted zucchini keeps things light, and the cool cucumber raita somehow pulls the entire plate together like it was born for the job. It’s bold, flavorful, and packs 59.9 grams of protein per serving without ever feeling like another sad “healthy” meal.
- Prep
- 20 min
- Cook
- 20 min
- Makes
- 4 servings
- Prep Time
- 20 mins
- Cook Time
- 20 mins
- Total Time
- 40 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Salmon:
For the Raita:
For the Sides:
Instructions
Prep the Oven & Ingredients:
Cook the Rice:
1 cup dry jasmine rice
Prep & Season the Zucchini:
2 cup 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.
4 fillets salmon
Make the Raita:
1 ½ cup Greek yogurt, 1 cup cucumber, ½ cup cilantro, ¼ tsp salt
Assemble & Serve:
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 779 kcal
- Carbohydrates
- 45.4 g
- Protein
- 59.9 g
- Fat
- 38.5 g
- Saturated Fat
- 8.15 g
- Polyunsaturated Fat
- 9.91 g
- Monounsaturated Fat
- 13.82 g
- Trans Fat
- 0.13 g
- Cholesterol
- 129 mg
- Sodium
- 1,151 mg
- Potassium
- 1,272 mg
- Fiber
- 2.5 g
- Sugar
- 5 g
- Added Sugar
- 0 g
- Vitamin A
- 202 mcg RAE
- Vitamin C
- 20.89 mg
- Vitamin D
- 24.95 mcg
- Calcium
- 155 mg
- Iron
- 3.77 mg
Estimated ingredient cost
$5.77 per serving · $23.09 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- salmon: $17.74
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Owner-approved October 3, 2026 recipe standard: one raw Atlantic salmon fillet per serving. Nutrition and ingredient-use cost assume 8 oz (226.796185 g) per fillet. This is an editorial serving standard, not a measured or guaranteed package weight. Actual fillet size and nutrition vary. Observed sale price (regular price $9.86). Includes skin; fillet sizes vary.
Walmart: Marketside Coho Salmon Skin-On Frozen · Price checked 2026-09-21
- paprika: $0.10
6.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.8 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
- coriander: $0.26
2.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Ground Coriander, 1.5 oz · Price checked 2026-09-21
- cayenne pepper: $0.16
2.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 5.3 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Cayenne Pepper, 2.25 oz · Price checked 2026-09-21
- garam masala: $0.21
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g; Editorial ground-spice blend estimate: 2 g/tsp, not a claimed package-label weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Rani Garam Masala Indian 11-Spice Blend 3oz (85g) PET Jar ~ All Natural, Salt-Free | Vegan | No Colors | Gluten Friendly | NON-GMO| Kosher | Indian Origin · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- Greek yogurt: $1.23
340.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 227 g; Editorial Greek-yogurt volume proxy using King Arthur's generic yogurt weight, 227 g/cup. Plain nonfat Greek yogurt reference; unspecified-fat Greek yogurt uses this as a price estimate.
Walmart: Great Value Greek Plain Nonfat Yogurt, 32 oz Tub · Price checked 2026-09-21
- cucumber: $0.48
104 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 104 g; Editorial chopped-cucumber proxy: 104 g/cup, transferred from USDA's sliced measure. A medium whole cucumber defaults to USDA's unsized 301 g cucumber. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Mini Cucumbers, 16 oz · Price checked 2026-09-21
- cilantro: $1.08
8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 cup = 4 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Cut Cilantro, 0.5 oz Clamshell · Price checked 2026-09-21
- salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- zucchini: $0.76
226 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (sliced) = 113 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Zucchini, Each · Price checked 2026-09-21
- garlic salt: $0.04
5.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 tsp = 1.4 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Garlic Salt, 5.7 oz · Price checked 2026-09-21
- garlic powder: $0.03
3.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.9g31%
- Carbs45.4g24%
- Fat38.5g45%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
This is certified meal prep in my book: the salmon holds up well, and that cool raita gives each reheated bowl a fresh finish. The part worth packing separately here is the raita. Warm tandoori salmon and rice alongside cool cucumber yogurt gives the bowl a contrast you lose when everything goes through the microwave together. Divide the raita into small lidded cups and refrigerate them with your meals, then spoon it over the bowl after reheating. That little bit of extra packing makes sense for this particular combination of cayenne, garam masala, and cooling yogurt.
Start the jasmine rice before the salmon goes into the oven, then make the raita while the salmon and zucchini cook. Use separate trays as written so you can pull the zucchini when it is ready without waiting on the fish. Spread the zucchini out rather than piling it up; the goal is roasted pieces that can hold their own beside the sauce. This is a useful rhythm for other oven-baked meal preps too. If the fillets have skin, lift it away while the cooked salmon is still hot, before you divide the batch. It is easier then, and you only have to do the job once.
Remove the raita cup before heating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and vegetables gently around the salmon so the fillet does not get mashed into the bowl, then add the cold raita. Adjust the cayenne to your preference when preparing the spice paste. For another meal with this kind of warm spice, explore the Indian-inspired recipes; for a different fish preparation, browse the fish meal preps.
Notes from your kitchen
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From the community
★★★★★
This one exists to shake up the usual salmon routine. After eating it, I can say it’s different in the best way without being complicated. Curious to hear how this one lands for you!