Low Sodium Tandoori Salmon

Elevate your seafood game with this flavorful Low Sodium Tandoori Salmon recipe—perfect for health-conscious food lovers craving bold, Indian-inspired flavors without the extra salt. This easy-to-make dish features tender salmon filets marinated in a creamy blend of low-sodium yogurt, zesty lemon juice, and aromatic spices like cumin, coriander, and smoked paprika. A quick bake in the oven ensures a perfectly flaky texture, while a drizzle of olive oil adds a touch of caramelized richness. Garnish with fresh cilantro and serve with unsalted lemon wedges for a vibrant, tangy finish. Ready in under 30 minutes (plus marinating time), this heart-healthy recipe is ideal for weeknight dinners or impressing guests with restaurant-worthy flavor at home.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces (about 6 oz each) Salmon filet (skin-on or skinless)
• 1 cup Plain unsweetened yogurt (low sodium)
• 2 tablespoons Lemon juice
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Cayenne pepper (optional, for heat)
• 1 tablespoon Olive oil
• 2 tablespoons Fresh cilantro (optional, for garnish)
• 4 pieces Unsalted lemon wedges (optional, for serving)

Directions

Step 1

In a medium bowl, mix together the yogurt, lemon juice, minced garlic, grated ginger, cumin, coriander, turmeric, smoked paprika, black pepper, and cayenne pepper (if using).

Step 2

Pat the salmon filets dry with a paper towel. Place them in a shallow dish or large resealable plastic bag.

Step 3

Pour the yogurt marinade over the salmon, ensuring it coats all sides evenly. Cover and refrigerate for at least 30 minutes, or up to 4 hours for more flavor.

Step 4

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 5

Remove the salmon from the marinade and place it on the prepared baking sheet. Discard any excess marinade.

Step 6

Drizzle the salmon with olive oil to help it crisp and caramelize during baking.

Step 7

Bake in the preheated oven for 12-15 minutes, depending on the thickness of the salmon, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 8

Remove the salmon from the oven and let it rest for a few minutes.

Step 9

Garnish with fresh cilantro, if desired, and serve with unsalted lemon wedges on the side for an extra burst of flavor.

Nutrition Facts

Serving size	(535.8g)

Amount per serving	% Daily Value*
Calories	604.5

Total Fat 36.1g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 87.2mg	0%
Sodium 159.1mg	0%
Total Carbohydrate 33.9g	0%
Dietary Fiber 7.9g	0%
Total Sugars 18.3g
Protein 42.4g	0%

Vitamin D 722.7IU	0%
Calcium 611.1mg	0%
Iron 5.2mg	0%
Potassium 1530.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.6%

Protein: 26.9%

Carbs: 21.5%