Tandoori Salmon Bowls bring together vibrant Indian-inspired spices, tender roasted salmon, and fresh, wholesome ingredients in one satisfying meal. This dish is bold in flavor yet beautifully balanced, making it ideal for both weeknight dinners and meal prep. The salmon is marinated in a creamy, spiced yogurt mixture that infuses every bite with warmth and depth, then roasted to perfection.
Why You’ll Love This Recipe
Tandoori Salmon Bowls are packed with flavor without being overly complicated. The spice blend creates depth while the yogurt keeps the salmon moist and tender.
This recipe is also highly versatile. You can customize the base with rice, quinoa, or greens, and add your favorite vegetables for texture and freshness.
Another reason to love this dish is its balance. The spiced salmon pairs perfectly with cooling elements like cucumber, yogurt sauce, or fresh herbs. It is satisfying, colorful, and ideal for meal preparation.
Tandoori Salmon Bowls Recipe: Bold, Spiced, and Perfectly Balanced
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Halal
Description
Flavorful tandoori salmon bowls featuring tender salmon marinated in spiced yogurt, served over rice with fresh vegetables and a cooling yogurt sauce. A vibrant and nutritious meal perfect for lunch or dinner.
Ingredients
- 4 salmon fillets (about 6 oz each)
- 1 cup plain Greek yogurt
- 1 tbsp lemon juice
- 2 tsp garam masala
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric
- 2 cloves garlic, minced
- 1 tsp grated fresh ginger
- 1 tsp salt
- 2 cups cooked basmati rice
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 1 tbsp olive oil
Instructions
- In a bowl, mix yogurt, lemon juice, garam masala, paprika, cumin, coriander, turmeric, garlic, ginger, and salt.
- Coat salmon fillets thoroughly with the marinade. Cover and refrigerate for at least 30 minutes.
- Preheat oven to 400°F (200°C) or heat a skillet over medium heat with olive oil.
- Bake salmon for 12-15 minutes or cook in skillet for 4-5 minutes per side until cooked through.
- Divide cooked rice among bowls.
- Top with salmon fillets and arrange cucumber, tomatoes, and red onion around.
- Garnish with fresh cilantro and an extra spoonful of yogurt if desired.
- Serve warm.
Notes
- Marinate longer for deeper flavor (up to 4 hours).
- Use naan instead of rice for variation.
- Add pickled onions or mango chutney for extra flavor.
- Store leftovers refrigerated for up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Indian
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Salmon fillets
Provide rich flavor and healthy fats, forming the protein base of the bowls.
Plain Greek yogurt
Acts as the marinade base, tenderizing the salmon and carrying the spices.
Tandoori spice blend
Adds warmth and depth with a mix of paprika, cumin, coriander, and other spices.
Garlic cloves (minced)
Enhance the savory flavor of the marinade.
Fresh ginger (grated)
Adds aromatic warmth and slight heat.
Lemon or lime juice
Brightens the marinade and balances richness.
Olive oil
Helps with roasting and adds smooth texture.
Salt
Enhances overall flavor.
Black pepper
Adds subtle heat.
Cooked basmati rice or jasmine rice
Forms the hearty base of the bowl.
Cucumber (sliced)
Provides crunch and cooling contrast.
Cherry tomatoes (halved)
Add freshness and natural sweetness.
Red onion (thinly sliced)
Contributes sharpness and texture.
Fresh cilantro
Adds color and herbal brightness.
Plain yogurt or tzatziki (optional)
Served as a cooling sauce to balance spices.
Directions
Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.
In a bowl, combine Greek yogurt, tandoori spice blend, minced garlic, grated ginger, lemon or lime juice, olive oil, salt, and black pepper. Mix until smooth.
Pat the salmon fillets dry and coat them generously with the marinade. Allow the salmon to marinate for at least 15–30 minutes for best flavor.
Place the marinated salmon on the prepared baking sheet. Roast for 12–15 minutes, or until the salmon is cooked through and flakes easily with a fork.
While the salmon cooks, prepare the bowl components. Divide cooked rice among serving bowls.
Top the rice with sliced cucumber, cherry tomatoes, red onion, and fresh cilantro.
Once the salmon is done, place a portion over each bowl. Add a spoonful of yogurt or tzatziki if desired. Serve immediately.
Equipment needed :
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
Full-Size Blender – is a powerful kitchen appliance for making smoothies, soups, and sauces in large batches.
3-in-1 Air Fryer – This versatile 3-in-1 air fryer offers Air Fry for healthier meals with less oil, Bake for bakery-quality desserts and treats, and Reheat to bring leftovers back to life with crispy, flavorful results.
Servings and timing
This recipe yields approximately 4 servings.
Preparation time: 15 minutes
Marinating time: 15–30 minutes
Cooking time: 12–15 minutes
Total time: About 45–60 minutes
Storage/reheating
Store leftover salmon and bowl components separately in airtight containers in the refrigerator for up to three days.
Reheat the salmon gently in the oven at 160°C (320°F) for 5–7 minutes or microwave briefly until warmed through.
For best texture, add fresh vegetables and yogurt sauce after reheating.
Freezing is not recommended once assembled, though the cooked salmon can be frozen separately for up to one month.
Variations and Customizations
Tandoori Salmon Bowls are highly adaptable. You can substitute quinoa or cauliflower rice for a lower-carbohydrate option.
For additional vegetables, add roasted cauliflower, bell peppers, or shredded carrots. I have also experimented with adding mango slices, which introduced a sweet contrast to the spices.
If you prefer a spicier profile, increase the tandoori seasoning or add a pinch of cayenne pepper to the marinade.
For a dairy-free version, use plant-based yogurt alternatives in the marinade and sauce.
You can also grill the salmon instead of roasting for a slightly smoky flavor.
Nutrition and Dietary Info
Approximate values per serving (based on 4 servings):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 480 kcal |
| Protein | 34 g |
| Carbohydrates | 42 g |
| Fat | 22 g |
| Saturated Fat | 5 g |
| Fiber | 3 g |
| Sugar | 6 g |
| Sodium | 520 mg |
Values may vary depending on ingredient brands and portion sizes.
Expert Tips & Customizations
Do Not Overcook
Remove salmon as soon as it flakes easily to maintain moisture.
Marinate Briefly
Even 15 minutes enhances flavor significantly.
Use Fresh Herbs
Cilantro adds brightness and balance.
Balance Heat
Adjust spice levels to suit personal preference.
FAQs
Can I use frozen salmon?
Yes, thaw completely and pat dry before marinating.
What is tandoori seasoning?
It is a blend of spices typically including paprika, cumin, coriander, and turmeric.
Can I grill the salmon?
Yes, grilling adds a subtle smoky flavor.
Is this recipe meal-prep friendly?
Yes, components store well separately for several days.
Can I make it low-carb?
Use cauliflower rice instead of regular rice.
What sauce pairs well with this bowl?
A simple yogurt sauce or cucumber raita complements the spices beautifully.
Conclusion
Tandoori Salmon Bowls combine bold spices, tender salmon, and fresh vegetables into a vibrant and balanced meal. Easy to prepare and endlessly customizable, this recipe offers both nourishment and flavor in every bite. Whether for meal prep or a flavorful dinner, these bowls are a reliable and satisfying choice.
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