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Baked Tandoori Salmon

782 kcal | 59g Protein | 44g Carbohydrates | 38g Fat
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Carb Rice
Protein Salmon
Servings 4
Calorie 600-800 Calories

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

Calories: 782kcalCarbohydrates: 44gProtein: 59gFat: 38gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 124mgSodium: 1470mgPotassium: 437mgFiber: 3gSugar: 5gVitamin A: 1408IUVitamin C: 13mgCalcium: 122mgIron: 1mg
Keywords baked tandoori salmon, baked tandoori salmon meal prep, best baked tandoori salmon recipe, easy tandoori salmon with raita
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