Tandoori salmon with kachumber salad
18 min · 36 g protein · 248 cals / serving
Salmon coated in a garlicky, gingery yogurt and garam masala paste and blistered under the broiler, so the edges char the way they do in a tandoor. A crisp cucumber, tomato and red onion kachumber and lemon wedges go alongside, the way Indian restaurants serve it. The fish marinates while the broiler heats, and the salad is chopped while it cooks.
Ingredients
Tandoori paste
- 1/3 cup + 1 tbsp nonfat Greek yogurt
- 1 tbsp lemon juice
- 2 cloves garlic, grated
- 1 tbsp ginger, grated
- 2 tsp garam masala
- 2 tsp paprika, or Kashmiri chili powder
- 1 tsp ground cumin
- 1/2 tsp turmeric
- 1/2 tsp chili powder, or cayenne, to taste
- 3/4 tsp salt
- 4 fillets (1 1/3 lb) sockeye salmon, wild sockeye, skinless or skin on
- 1 tsp olive oil, for the pan
Kachumber
- 1 medium cucumber, diced
- 1 medium tomato, seeded and diced
- 1/4 small red onion, finely diced
- a handful fresh cilantro, chopped
- 2 tsp lime juice
- a pinch salt
To serve
- 1 tbsp lemon juice, from lemon wedges, squeezed over
Steps
- Heat the broiler (grill) to high with a rack about 4 inch from the element. Stir the yogurt, lemon juice, garlic, ginger, spices and salt into a thick paste and rub it all over the salmon.
- Line a baking sheet with foil, brush it with the oil and lay the salmon on it. Broil 8–10 minutes without turning, until the top is charred in spots and the thickest part flakes (about 130–140°F).
- While the fish cooks, toss the cucumber, tomato, red onion and cilantro with the lime juice and a pinch of salt.
- Serve the salmon with the kachumber and lemon wedges to squeeze over.
Good to know
Can I marinate it longer?
Yes, up to a few hours in the fridge, and the flavour goes deeper. Wipe off the thickest blobs of paste before broiling so the top chars instead of steaming.
Farmed Atlantic salmon?
It works the same way and is richer and more forgiving under the broiler, at about 61 instead of 79. Wild sockeye is leaner, so take it out the moment it flakes.
Something to scoop it with?
A warm whole-wheat flatbread or a microwave rice pouch makes it a bigger meal, with the kachumber piled on top.
Per
- Calories
- 97
- Protein
- (58%)
- 14 g
- Fat
- (32%)
- 3 g
- Carbohydrates
- (11%)
- 3 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 245 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 993 kcal goes into the pot and 1163 g of ingredients comes out as about 1020 g of food: 97 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.