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Tandoori Salmon with Roasted Vegetables and Mint Yogurt
A healthy and flavorful dinner option featuring tandoori-spiced salmon, roasted vegetables, and a cooling mint yogurt sauce.
Prep Time
15 minutes
Total Time
40 minutes
Calories
450 kcal
Difficulty
Easy
Equipment
3 items
Cost
£5.26/serving
Ingredients
Servings
4
46 ozSalmon fillets(Skin on or off, your preference)
£14.00
2tablespoonsTandoori Masala spice blend(Adjust to taste)
£0.75
2tablespoonsOlive oil
£0.20
1tablespoonLemon juice(Freshly squeezed)
£0.15
1headCauliflower florets(Cut into bite-sized pieces)
£1.50
1headBroccoli florets(Cut into bite-sized pieces)
£1.20
1mediumRed onion(Cut into wedges)
£0.50
1mediumBell pepper(Any color, cut into 1-inch pieces)
£0.65
0.5teaspoonSalt
£0.05
0.3teaspoonBlack pepper
£0.10
1cupPlain Greek yogurt(Full-fat or low-fat)
£1.00
0.3cupFresh mint leaves(Chopped)
£0.75
1cloveGarlic(Minced)
£0.10
1tablespoonLime juice(Freshly squeezed)
£0.10
Total Cost
£21.05
£5.26 per serving
Instructions
- 1.Preheat oven to 400°F (200°C).
- 2.In a bowl, toss the cauliflower, broccoli, red onion, and bell pepper with 1 tablespoon of olive oil, salt, and pepper. Spread evenly on a baking sheet.
- 3.In a small bowl, combine the tandoori masala, remaining 1 tablespoon of olive oil, and lemon juice. Rub the mixture all over the salmon fillets.
- 4.Place the salmon fillets on the same baking sheet as the vegetables, spacing them evenly.
- 5.Roast in the preheated oven for 18-22 minutes, or until the salmon is cooked through and the vegetables are tender and slightly browned.
- 6.While the salmon and vegetables are roasting, prepare the mint yogurt sauce. In a small bowl, combine the Greek yogurt, mint, garlic, and lime juice. Season with salt and pepper to taste. Mix well.
- 7.Serve the tandoori salmon with the roasted vegetables and a generous dollop of mint yogurt sauce.
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My Notes
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Nutrition Information
Nutrition per serving (300g)
450 kcal / 1883 kJ
Carbs
15g
6% of RDA
Fat
25g
36% of RDA
Protein
45g
90% of RDA
Detailed Breakdown
Fibre
5 g
17% of RDA
Sugar
7 g
8% of RDA
Sodium
450 mg
20% of RDA
Saturated Fat
5 g
25% of RDA
Chef's Tips
Feel free to use other vegetables like sweet potatoes, carrots, or zucchini.
For extra flavor, marinate the salmon for at least 30 minutes before roasting.
Garnish with fresh cilantro or a sprinkle of red pepper flakes for added visual appeal and flavor.
Cooking Equipment
Oven
Baking sheet
Mixing bowls
Wine Pairings
No wine pairing suggestions available for this recipe.
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