Mediterranean Diet Tandoori Salmon

Elevate your seafood game with this vibrant and health-focused Mediterranean Diet Tandoori Salmon. This recipe transforms tender, flaky salmon fillets with a creamy Greek yogurt marinade infused with bold spices like cumin, turmeric, smoked paprika, and a hint of cayenne for just the right amount of heat. Balanced with zesty lemon juice, minced garlic, and fresh ginger, the marinade creates a perfect harmony of flavors that’s both nourishing and indulgent. Oven-baked or grilled to perfection, this dish embraces Mediterranean-inspired ingredients like extra virgin olive oil and fresh herbs, making it a heart-healthy and flavorful dinner option. Serve over fluffy quinoa or crisp mixed greens with a side of refreshing cucumber slices for a complete, revitalizing meal. Perfect for busy weeknights or special occasions, this recipe proves that eating well can taste amazing!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 Salmon fillets (skin-on, about 6 oz each)
• 0.5 cup Plain Greek yogurt (unsweetened, full-fat or low-fat)
• 2 tablespoons Extra virgin olive oil
• 2 tablespoons Fresh lemon juice
• 3 cloves Garlic (minced)
• 1 tablespoon Fresh ginger (grated)
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Smoked paprika
• 0.25 teaspoon Ground cayenne pepper (optional, for heat)
• 1 teaspoon Salt
• 0.5 teaspoon Freshly ground black pepper
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 0.5 cup Cucumber slices (for serving, optional)
• 1 cup Cooked quinoa or mixed greens (for serving, optional)

Directions

Step 1

In a mixing bowl, whisk together the Greek yogurt, olive oil, lemon juice, garlic, ginger, cumin, coriander, turmeric, smoked paprika, cayenne pepper (if using), salt, and black pepper to create a smooth marinade.

Step 2

Pat the salmon fillets dry with paper towels, then place them in a shallow dish or a resealable plastic bag.

Step 3

Pour the marinade over the salmon, ensuring each piece is evenly coated. Cover the dish or seal the bag and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.

Step 4

When ready to cook, preheat your oven to 400°F (200°C) or preheat your grill to medium-high heat.

Step 5

If using the oven, line a baking sheet with parchment paper or lightly grease it with olive oil. Place the salmon fillets skin-side down on the sheet. If grilling, lightly oil the grill grates to prevent sticking.

Step 6

Cook the salmon for 12-15 minutes, depending on the thickness of the fillets, until the flesh is opaque and flakes easily with a fork. If grilling, flip the salmon carefully after 6-8 minutes to cook both sides evenly.

Step 7

Remove the salmon from the heat and let it rest for 2 minutes before serving.

Step 8

Garnish with fresh cilantro and serve with cucumber slices and cooked quinoa or mixed greens, if desired.

Nutrition Facts

Serving size	(1248.8g)

Amount per serving	% Daily Value*
Calories	2148.5

Total Fat 126.4g	0%
Saturated Fat 25.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 448.0mg	0%
Sodium 2728.6mg	0%
Total Carbohydrate 69.7g	0%
Dietary Fiber 10.8g	0%
Total Sugars 8.4g
Protein 176.4g	0%

Vitamin D 3260.0IU	0%
Calcium 334.2mg	0%
Iron 11.8mg	0%
Potassium 2942.8mg	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: 53.6%

Protein: 33.3%

Carbs: 13.1%