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  • 25 mins
  • 4-5 fresh ingredients
  • 25 mins
  • 4-5 fresh ingredients

The Daily Feed 🍽

Tandoori Salmon & Raita

A quick and easy alternative to a mid-week take-away.

Make this with fish, lamb or chicken and definitely don't skip the raita, it's beautifully fresh and really simple to make!

Serve with lime wedges and coriander in lettuce wraps. And/ or a side of cauliflower or broccoli rice (optional).

What you'll need

Enough for however many you're feeding, I cook for 2.

  • Salmon
  • Iceberg lettuce
  • Cauliflower or broccoli rice

For the raita

  • Greek yoghurt
  • Cucumber
  • Coriander
  • Mint
  • Lemon
  • Salt & pepper

For the tandoori spice mix

  • 3 tbsp ground cumin
  • 2 tbsp sweet paprika
  • 1½ tbsp garlic granuals
  • 1 tbsp ground ginger
  • 2 tsp ground corriander
  • 2 tsp ground cardamom

What to do

1. Mix the spices and rub the mix all over the salmon and set aside. You might only use half, keep the remainder in a jar for another time.

2. Make the Raita. In a bowl mix together; 3 or 4 dessertspoons of natural or Greek yoghurt, half a grated cucumber, a handful of chopped fresh mint (I used a tsp of mint sauce instead), juice of half a lemon and some salt and pepper.

3. Time to gently pan fry the salmon fillets in a dash of olive oil and knob of butter. This takes about 8-10 minutes or when the salmon reaches 45-50 degrees.

4. That's it, plate up and enjoy!

Tandoori spice mix

Dry rub the salmon

Raita ingredients

notes & tips

  • 40-45 degrees this is the temperature at which salmon is  cooked medium. Insert a food thermometer into the thickest part. If it's between 40-45 degrees, it can come off the heat and left to rest.
  • inspired by a recipe from 'The Pioppi Diet' book written by Dr Aseem Malhotra and Donal O'Neill. Their recipe uses a pre-made spice mix, which I didn't have. So went in search of a simple spice mix and came up with the one above created by Minimalist Baker. It's tasty and easy to make with just 6 store cupboard ingredients.
  • mint in the raita use fresh if you have it, if not use a tsp of dried - I used a tsp of mint sauce!
  • lettuce i couldn't get an iceberg lettuce so used baby gem to make the wraps instead. - works perfectly fine!
  • cauli or broccoli rice you'll find the how-to-make on our simple swaps page 

TDF 🍽 combined with Purition

Daily inspiration for simple healthy whole food meals, made without sugar and refined processed ingredients - suitable for everyone.

For sustainable fat loss without dieting, combine The Daily Feed with Purition for your first meal of the day and a low-carb meal or snack for lunch.

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