Grilled Salmon
Global • Eggetarian
How to Make Grilled Salmon (Traditional & Healthy Version)
Grilled Salmon is gaining popularity in Indian kitchens, blending global appeal with local flavors. In this Indian-inspired version, succulent salmon fillets are marinated in a vibrant blend of turmeric, dhania (coriander), jeera (cumin), and a hint of Kashmiri mirch, then grilled to perfection. This dish celebrates the Indian love for spices while honoring the health benefits of fish. Traditionally, fish dishes are cherished in coastal regions like Kerala, Bengal, and Goa, often enjoyed during special occasions or family lunches. Grilled Salmon is a great choice for those seeking a high-protein, low-fat lunch that is both delicious and easy to prepare. Its smoky aroma and spicy undertones make it an exciting alternative to classic fried fish recipes, and its adaptability means it can be served with phulka, brown rice, or a crunchy salad. Perfect for health-conscious individuals, this recipe fits well into calorie-counting diets and is ideal for lunch after morning pujas or during festivals like Baisakhi, where fish is often served as a symbol of prosperity.
Ingredients(for 1 salmon fillet with accompaniments)
- 2 medium (150g each) Salmon fillets (fresh, deboned)
- 1/2 tsp Haldi powder (turmeric)
- 1 tsp Dhaniya powder (coriander)
- 1/2 tsp Jeera powder (cumin)
- 1/2 tsp Kashmiri mirch (for color, mild chili)
- 1 tsp Adrak-Lahsun paste (ginger-garlic paste)
- 2 tbsp Nimbu ras (lemon juice)
- 2 tbsp Dahi (curd, low-fat)
- 1 tbsp Mustard oil (sarson ka tel)
- to taste Salt (sendha namak for vrat)
- 1 tbsp Fresh coriander leaves (chopped, dhaniya patta) - optional
Instructions
- 1
Pat dry the salmon fillets and make shallow cuts for better marination.
2 minutes
Use a sharp knife for even cuts to allow spices to penetrate.
- 2
Prepare the marinade by mixing dahi, haldi, dhaniya powder, jeera powder, Kashmiri mirch, adrak-lahsun paste, nimbu ras, mustard oil, and salt in a bowl.
5 minutes
Use hung curd for a thicker marinade.
- 3
Rub the marinade generously onto the salmon, ensuring it coats all sides. Refrigerate for 10-15 minutes.
10 minutes
Longer marination enhances flavor.
- 4
Preheat the grill or tawa on medium-high heat. Brush lightly with mustard oil.
3 minutes
A hot tawa ensures a nice sear and prevents sticking.
Why This Dish is Healthy
Grilled Salmon is a healthy choice as it uses lean protein, heart-friendly mustard oil, and antioxidant-rich spices. The grilling method reduces excess fat compared to frying. The addition of curd and lemon juice brings probiotics and vitamin C, supporting digestion and immunity. This dish fits perfectly into balanced Indian diets, especially for weight management and diabetes control.
Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which support heart health and brain function. This recipe uses minimal oil and incorporates curd for probiotics, turmeric for anti-inflammatory properties, and fresh herbs for vitamins A and C. It's low in carbohydrates and provides essential minerals like selenium and potassium, making it a balanced choice for those tracking calories and macros.
Pro Tips
- 💡Tip 1: For extra flavor, add a pinch of garam masala to the marinade.
- 💡Tip 2: Always use fresh salmon for best texture and taste.
- 💡Tip 3: Let the salmon rest for 2-3 minutes after grilling to retain juiciness.
Storage & Serving
Store leftover grilled salmon in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave before serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
