Baked tandoori salmon with cucumber raita

Artist's impression of a baked tandoori salmon with cucumber raita on the side.
Note: Image is an artist's impression.

Enjoy this succulent tandoori-spiced salmon, baked to perfection and with classic Indian flavours. With a refreshing cucumber raita on this side, this dish balances flavours and provides a wholesome dose of omega-3 fatty acids.

Prep time: 40 minutes (including time to marinate)

Cook time: 20 minutes

Serves: 1


For baked tandoori salmon:

  • Salmon fillet, (150g)
  • Plain Greek yoghurt, 2 tbsp
  • Tandoori masala powder, 1 tsp
  • Ginger paste, ½ tsp
  • Garlic paste, ½ tsp
  • Paprika, ½ tsp
  • Turmeric powder, ¼ tsp
  • Cumin powder, ¼ tsp
  • Coriander powder, ¼ tsp
  • Red chilli powder, ¼ tsp (adjust to taste)
  • Lemon juice, 1 tsp
  • Salt to taste

For cucumber raita:

  • Cucumber, (100g) grated
  • Plain Greek yoghurt, (100g)
  • Cumin seeds, ½ tsp
  • Roasted ground cumin, ¼ tsp (optional)
  • Salt to taste
  • Fresh mint leaves, for garnish


For baked tandoori salmon:

  1. Preheat the oven to 200°C (390°F).
  2. In a bowl, mix yoghurt, ginger paste, garlic paste, tandoori masala, paprika, turmeric, cumin powder, coriander powder, red chilli powder, lemon juice, and salt to make the marinade.
  3. Pat dry the salmon fillet and brush the skin lightly with a knife. Coat the salmon with the marinade, ensuring it's well-covered. Marinate for 30 minutes or longer if possible.
  4. Place the marinated salmon on a baking tray lined with parchment paper.
  5. Bake the salmon for about 15-20 minutes or until it’s cooked through and flakes easily with a fork.

For cucumber raita:

  1. In a bowl, combine grated cucumber, yoghurt, cumin seeds, roasted ground cumin (if using), and salt.
  2. Mix well and refrigerate until serving.
  3. Garnish the raita with fresh mint leaves before serving.

Nutritional information

Per serving:

Calories - 300 kcal

Carbs - 10g

Proteins - 35g

Fats - 15g

Fibre - 2g

Profile photo of nutritionist Rimsha Rasheed, contributor of the diabetes-friendly baked tandoori salmon with cucumber raita recipe.
Rimsha Rasheed

Rimsha is a passionate nutritionist whose world revolves around creating delicious pathways to healthier lifestyles. With a heart deeply rooted in the rich tapestry of cuisines, she weaves together flavours that nourish not only the body but also the soul. She loves crafting unique recipes, sharing insights on balanced living, and savouring the journey towards wellness, one delectable bite at a time.

Looking for more recipes like this?

Photo of diabetes-friendly butter chicken.
Diabetes-friendly butter chicken

Butter chicken is a classic Indian dish. Creamy and flavourful, this diabetes-friendly version uses low-fat yoghurt and coconut milk and is even more healthy.

Photo of chicken and spinach patties.
Chicken and spinach patties

Nutritious and delicious, these chicken and spinach patties can be prepared in just 20 minutes! And better yet, they're also dairy-free and sugar-free.

Artist's impression of grilled tandoori chicken with cauliflower rice.
Grilled tandoori chicken with cauliflower rice

Enjoy rich flavours of India with a diabetes-friendly twist. Grilled tandoori chicken with cauliflower rice is a balanced meal that doesn't compromise on taste.

Recent recipes

Together, our experiences make us stronger. Send your recipe to us, and we'll help you share it with the diabetic community.

Want to keep up with the latest news, stories and recipes?

Sign up and get the latest updates straight to your inbox.
Thanks for signing up with us! We look forward to having you in our community!
Oops! Something went wrong, have you filled in all your details correctly?