Back to contents

SEEMA Cooks: Tandoori Salmon

2 months ago / by Ahad Sanwari
salmon
Image credit: Shutterstock

Salmon is a most nutritious fish, with many flavors and which can be cooked in various ways. To make it even better, you can make tandoori salmon, which takes things to a whole new level because of how it’s cooked and the marinades are used. The dish was traditionally made in a tandoor, an Indian clay oven, but you can also make it in a conventional oven.

This article will look at the benefits of eating salmon, how to make tandoori salmon, the sides that go well with the dish, and how to avoid common pitfalls when making this meal.

What Type of Fish is Best to Make Tandoori Salmon?

Salmon is generally preferred because it is a lean protein option loaded with nutrients such as selenium, phosphorous, fats, omega 3, and vitamins B6 and B12. There is, however, a difference in the number of nutrients between the wild and farmed salmon.

Most people advocate for the wild-caught salmon because it has less saturated fats and more nutrients than the farmed ones.

Health Benefits of Salmon?

These are some advantages you get from adding salmon to your diet:

Lower Blood Pressure

You get between 13% and 8% of the recommended daily potassium intake for every 3.5 oz of salmon you eat. Potassium is essential to regulate blood pressure, working with sodium to inhibit excess water retention.

Improved Cell Function

For your blood cells to work effectively, you need the relevant nutrients. The body doesn’t make omega-3, so you need to eat food rich in these fatty acids, such as tandoori salmon. Omega 3 provides docosahexaenoic acid and other fatty acids that help cells work to prevent inflammation, excessive weight gain, and cancer.

Better Bone and Thyroid Health

The body needs selenium, a trace mineral found in salmon, to protect bones and reduce the risk of contracting thyroid diseases. You should aim for at least two servings per week which is two hundred grams of salmon, to get up to eighty-five percent of the required daily value.

Whether you choose the farmed or wild salmon, the nutritional benefits are the same: the former has a lower percentage.

Ingredients Needed to Make Tandoori Salmon

There are some must-have ingredients for making traditional tandoori salmon. However, depending on the expected result, you may find a tandoori salmon recipe that omits or adds to the ingredients list. The main ingredients include;

  • Salmon

The type doesn’t matter because it does not change the taste of the tandoori salmon. If you are using the frozen kind, make sure to thaw it in the fridge and then dry off any excess water when you cook.

  • Spices

To get the authentic flavor of tandoori salmon, we recommend a simple spice rub that improves the taste without completely obliterating the taste of the fish. The spice list includes red chili powder, turmeric powder, and garam masala, which should preferably be homemade because it has a better flavor.

  • Other ingredients

People typically use yogurt to mix the dry spices and cover the fish with the marinade. You can also use oil if you want to make the meal dairy-free. The other needed ingredients are minced garlic, ginger paste, and some freshly-squeezed lemon juice.

You can choose to make salmon grill Indian style or in the oven. They both give excellent results.

The Tandoori Salmon Oven Method

  1. Depending on how you want the fish to look, you can cut it into large pieces or make small cubes. Just note that the larger pieces will need more time to cook. You may require a meat thermometer to check whether the internal temperature is at 145 degrees Fahrenheit when the fish is ready.
  2. Mix all the dry spices and the medium of choice in a small bowl, be it yogurt or oil and make a smooth paste with a medium consistency.
  3. Apply this paste to your fish and allow it to marinate for at least thirty minutes or overnight when you have the time so that the flavors can sink deeper into the fish. Ensure that you are gentle because you don’t want to ruffle the fish too much, and also use a spatula or gloves since the spices will stain your hand.
  4. Line your baking tray with foil paper and lay the fish on the side with the skin down. You may alternatively decide to remove the skin because some people prefer not to have it.
  5. If you use an air fryer, you will put it in for ten minutes, after which you will use a fork to check whether it is done. A well-cooked fish will flake easily; if not, put it back for another two minutes or until done.
  6. When using a tandoor or a conventional oven, place the baking tray inside and turn on the broil settings for ten minutes. Ensure that the rack or tray is at least five inches below the heat source in your oven.
  7. A great tip for ensuring the salmon cooks well the first time is to apply five minutes for each half-inch thickness.
  8. Some people will cover the salmon in aluminum foil immediately after it comes from the oven or air fryer and allow it to rest to make it juicer and moist.

 The Salmon Grill, Indian Style

The grill always makes a crunchy top when using salmon with skin or a crispy top when removing the skin, which is why some people prefer the grill oven method.

  1. You will repeat the first three processes listed in the oven method.
  2. You will then light your grill and ensure no leftover food scraps on it. This is because they easily make the fish stick to the grill’s surface.
  3. Oil the grill properly and place the fish when the heat is on a medium level.
  4. Ensure that you turn the fish every few minutes, so it doesn’t burn, and cook for eight minutes on each side.
  5. You should check whether the fish is ready and safe to eat with an instant thermometer, usually when the top has golden spots.
  6. If you prefer to remove the skin, save it for later and make some healthy and nutritious crisps that can be enjoyed as a snack or added to other meals.

Learning to make the dish is easy, and you get a nutritious meal fast.

The Best Accompaniments

Since the fish is already well-seasoned, you may decide to have a side with neutral flavors such as white rice or butter naan. You can try a simple cumin rice recipe that requires white rice, cumin seeds, and some ghee for an even better explosion of flavor goodness.

The fish has enough nutrients on its own, so you can skip the carbohydrates, chop them into small pieces and make a salad or cucumber raita.