Why You’ll Love This Recipe
This dish is packed with bold flavor, balanced nutrition, and vibrant colors. It is easy to prepare, customizable, and perfect for meal prep or quick dinners.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Salmon fillets provide rich, flaky protein and pair beautifully with bold spices.
Plain yogurt forms the base of the marinade, adding tang and helping spices adhere.
Tandoori spice blend delivers warm notes of cumin, coriander, paprika, and chili.
Garlic adds savory depth.
Fresh ginger contributes brightness and subtle heat.
Lemon juice enhances flavor and balances richness.
Olive oil promotes even cooking and moisture retention.
Salt sharpens and enhances the spice profile.
Black pepper adds gentle warmth.
Cooked basmati rice serves as the hearty base of the bowl.
Cucumber adds freshness and crunch.
Cherry tomatoes provide sweetness and color contrast.
Shredded carrots contribute texture and subtle sweetness.
Red onion adds sharpness and brightness.
Fresh cilantro offers aromatic garnish.
Extra yogurt can be used as a cooling drizzle or sauce.
Directions
Preheat the oven and line a baking tray. In a bowl, combine yogurt, tandoori spice blend, minced garlic, grated ginger, lemon juice, olive oil, salt, and black pepper.
Coat the salmon fillets thoroughly with the marinade and let them rest briefly to absorb flavor. Arrange the fillets on the prepared tray and bake until the salmon is cooked through and lightly charred at the edges.
While the salmon cooks, prepare the bowls by arranging warm basmati rice as the base. Slice cucumbers, halve cherry tomatoes, shred carrots, and thinly slice red onion.
Place the roasted salmon over the rice and surround it with the fresh vegetables. Drizzle with extra yogurt if desired and garnish with fresh cilantro before serving.
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 serves four people. Preparation takes approximately 20 minutes, with cooking time of 15 to 18 minutes.
Storage/reheating
Store components separately in airtight containers for up to three days. Reheat the salmon gently and assemble fresh bowls before serving.
Variations and Customizations
Tandoori Salmon Bowls are easy to tailor to your preferences. For extra heat, add chili flakes to the marinade. I tested this recipe with quinoa instead of rice, which provided a slightly nuttier texture while maintaining balance.
Roasted vegetables such as cauliflower or zucchini can replace raw vegetables for a heartier bowl. For a dairy-free version, substitute plant-based yogurt.
A squeeze of fresh lime or a sprinkle of toasted sesame seeds adds additional depth. These variations allow flexibility while preserving the dish’s bold tandoori character.
Nutrition and Dietary Info
| Nutrient | Per Serving |
|---|---|
| Calories | 520 kcal |
| Protein | 38 g |
| Carbohydrates | 48 g |
| Fat | 20 g |
| Saturated Fat | 4 g |
| Fiber | 5 g |
| Sugar | 7 g |
| Sodium | 480 mg |
Expert Tips & Customizations
Marinate Briefly
Even 20 minutes enhances flavor absorption.
Do Not Overcook
Remove salmon once flaky to preserve moisture.
Balance Textures
Combine warm rice with crisp vegetables for contrast.
Serve Fresh
Assemble just before serving for optimal freshness.
FAQs
Can I grill the salmon instead of baking?
Yes, grilling adds additional smoky flavor.
Is this dish very spicy?
It is warmly spiced but not overly hot.
Can I make it ahead for meal prep?
Yes, store components separately and assemble later.
What rice works best?
Basmati rice provides light texture and aroma.
Can I use frozen salmon?
Yes, thaw completely before marinating.
Is this recipe gluten-free?
Yes, all ingredients are naturally gluten-free.
Conclusion
Tandoori Salmon Bowls offer bold spices, nourishing ingredients, and balanced textures in one vibrant meal. Easy to prepare and adaptable to your preferences, this recipe transforms simple salmon into a colorful, satisfying dish perfect for both weeknight dinners and meal planning.
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