Try something new for your midweek meals with our three healthy salmon recipes. Salmon is a nutritious ingredient which is easy to cook alongside a range of delicious side dishes. Within our three dishes you will find the flavours of teriyaki, cajun and tandoori. All warming flavours, perfect for year round consumption. None of our salmon recipes are longer than 30 minutes, meaning you have more time to relax and enjoy the company you’re with. Read our guide to discover how to make teriyaki salmon, cajun salmon and tandoori salmon.
Tandoori Salmon with Mixed Vegetables
Ready in just 15 minutes, our first dish is tandoori salmon with mixed vegetables. With flavours to keep you warm, these healthy Indian recipes can be the perfect evening meal during winter for the whole family. Using succulent, sustainably sourced salmon, the twist on this classic dish sees the fish coated in creamy coconut, warm cumin and zesty lemon. Roast in the oven until flaky, and serve with fibre-packed courgettes and crunchy red peppers.
- Cook time: 15 mins
- Allergens: Fish, Sulphites
- Cuisine: Indian
- Key ingredient: Flaky sustainably sourced fish
Nutritional Information
- Calories: 624
- Protein: 39g
- Carbs: 51g
- Fat: 32g
Ideal portioning for two people, this healthy recipe is quick and easy to prepare. If you are eating with family, doubling the ingredients provides a suitable portion for a family of four. Alternatively, to reduce the amount to feed one, half the recipe or keep leftovers for the following day. For more recipe ideas we have a wide selection to choose from. Some of our most popular selections include our easy vegan recipes, healthy fish recipes or healthy meat recipes.
Why We Love This Easy Tandoori Salmon Recipe
Salmon, fish are packed full of essential omega-3 fatty acids which your body needs to function efficiently. Other vital minerals and vitamins found in salmon include: B vitamins, vitamin D and potassium. Eating food which contains these vitamins not only contribute to a healthy balanced diet, but they are essential to your wider health. It has been recommended that to protect / reduce your eye health from deteriorating, consuming omega-3 and vitamin D is essential. Incorporating salmon into your diet is easy, especially when you try our tandoori salmon, cajun salmon and teriyaki salmon recipes.
Ingredients
To create this easy tandoori salmon recipe, you will need:
- 1 handful of fresh coriander
- 150g courgette
- 30g creamed coconut (Sulphites)
- 1 tsp ground cumin
- 2 garlic clove
- 1 lemon
- 1 red onion
- 1 red pepper
- 250g steamed brown basmati rice
- 2 salmon fillets (skin off)(Fish)
- 1 tbsp Mindful Chef tandoori spice blend
Cooking Instructions
The easy instructions you need to create this healthy tandoori salmon recipe are:
- Preheat oven to 220C / fan 200C / gas mark 7. Boil a kettle. Place the salmon fillets in an ovenproof dish. Bake for 5 mins.
- Halve the lemon. Finely chop or crush the garlic. Make the tandoori sauce; remove the creamed coconut from the sachet and dissolve in a bowl with 60ml boiling water. Mix in the garlic, spice, cumin, juice from half the lemon, a pinch of sea salt and 1/2 tbsp oil.
- Remove the salmon from the oven and spoon over half the tandoori sauce, coating well. Bake for another 10 mins, until the salmon is cooked through.
- Heat a large frying pan on a medium heat. Add the rice and 2 tbsp water; season with sea salt and black pepper. Cook for 3 mins, stirring occasionally, until the rice is hot. Roughly chop the coriander and stir through the pan while the rice is cooking. Transfer the rice to a bowl; keep warm.
- Meanwhile, thinly slice the onion, pepper and courgette (into half-moons). When the rice is done, return the pan to the heat with 1/2 tbsp oil. Add the onion and cook for 2 mins, then add the pepper and courgette and cook for a further 3 mins. Stir in the remaining tandoori sauce. Add 50ml cold water and cook for a further minute or until the veggies are softening.
- Serve the rice and vegetables topped with the salmon. Finish with a squeeze of lemon juice (to taste).
Be sure to tag us in your social media posts once you have tried this tandoori salmon recipe for yourself. We love seeing all your wonderful creations! Finding new recipe inspiration is easy when you stay up to date with our blog. You can find our recipes of the month, including our Mexican recipe of the month, and all the behind the scenes action at Mindful Chef.
Teriyaki Salmon with Vegetable Fried Rice
Experience the fusion of flavours from Asia with our teriyaki salmon with vegetable fried rice. Our healthy Asian recipe combines sweet teriyaki glaze and roasted pak choi with sustainably sourced salmon to create a light dish. To finish, we plate the fish on pepper and spinach fried rice. A combination not to be missed!
- Cook time: 30 mins
- Allergens: Fish, Soya, Sulphites
- Cuisine: Asian
- Key ingredient: Omega-3-rich sustainably sourced fish
Nutritional Information
- Calories: 463
- Protein: 32g
- Carbs: 53g
- Fat: 14g
The fusion of aromas and flavours make this dish a pleasure to consume, especially on a fresh spring day. The ingredients provide a serving for two people or one person with leftovers for the following day. This teriyaki salmon recipe can easily be doubled to feed a family of four if you are hosting more guests.
Why We Love This Healthy Teriyaki Salmon Recipe
Brown Rice is full of nutritious elements which can often be missed when compared to white rice. Brown rice contains more fibre and antioxidants than white rice and can be seen to be high in magnesium. Incorporating magnesium and fibre into your diet helps to control your blood sugar levels. Research has shown that if you incorporate whole grains regularly into your diet, it helps to lower your blood sugar levels. Ultimately helping to decrease your risk of type 2 diabetes. We incorporate brown rice into our teriyaki salmon recipe to create a healthy, balanced meal that the whole family can enjoy.
Ingredients
A healthy teriyaki salmon recipe has never been easier. For this family favourite dish you will need:
- 1 tbsp balsamic vinegar (Sulphites)
- 2 x carrot
- ½ tsp red chilli flakes
- 1 garlic clove
- 4cm fresh ginger
- 1 lime
- 2 tbsp maple syrup
- 2 pak choi
- 80g baby spinach
- 4 salmon fillets (skin on)(Fish)
- 2 tbsp tamari (Soya)
- 160g brown rice
- 2 x romano yellow pepper
How to Make Teriyaki Salmon – Cooking Instructions
In just over five steps you will have made this authentic teriyaki salmon recipe with a Mindful Chef twist. To start, follow these simple instructions:
- Preheat the oven to 180C / fan 160C / gas mark 4. Boil a kettle. Rinse the rice, then place in a saucepan with 600ml lightly salted boiling water. Simmer for 20-25 mins, until cooked, then drain.
- Peel the carrots and dice into 1cm cubes. Dice the peppers into 1cm cubes. Peel the ginger and garlic, then grate. Trim the root off the pak choi, then cut into quarters.
- Make the teriyaki sauce; in a small bowl mix the ginger, garlic, tamari, maple syrup, vinegar, chilli flakes and juice from the lime (to taste).
- Place the salmon fillets, skin-side down, on a lined baking tray and drizzle over the teriyaki sauce. Bake for 7 mins, then add the pak choi to the baking tray. Drizzle with 1/2 tbsp oil; season with sea salt and black pepper. Return the tray to the oven for 5-8 mins or until the salmon is cooked through and the pak choi is turning golden.
- Heat a medium frying pan with 1 tbsp oil on a medium heat. Fry the carrots and peppers for 5 mins, until softened. Add the spinach and cook further for a minute to wilt, then add the cooked rice and mix all together. Season with sea salt and black pepper. Set aside to keep warm.
- Serve the teriyaki salmon on a bed of rice with the pak choi.
For more healthy teriyaki salmon recipes keep up to date with our blog posts. We release recipes of the month and provide tips to make healthy eating easier. Our latest showcases include our 4 best dahl recipes, battle of the burgers, and our middle eastern recipes of the month. Remember to also tag us in any of your social media posts, of your teriyaki salmon creations, for us to see!
Cajun Salmon with Black Bean Salsa
Experience the flavours of South America with this cajun salmon with black bean salsa. Using fresh ingredients, we create a colourful dish by incorporating golden sweet corn, red tomatoes and vibrant avocado with our sustainably sourced salmon. To finish this cajun salmon dish, we serve it with a fresh light salsa and charred wedges of butternut squash.
- Cook time: 30 mins
- Allergens: Fish
- Cuisine: South American
- Key ingredient: Omega-3-rich sustainably sourced fish
Nutritional Information
- Calories: 544
- Protein: 34g
- Carbs: 43g
- Fat: 28g
Ready in 30 minutes, you can experience the fresh flavours of this South American recipe in no time! The ingredients listed create the perfect portion for two people or you can double it for a family of four. If you are dining alone, you can still enjoy this cajun salmon dish, all you have to do is halve the recipe or keep leftovers for the following day.
Why We Love This Healthy Cajun Salmon Recipe
Butternut Squash is a versatile ingredient that has numerous health benefits. This vegetable is rich in vitamins, minerals and antioxidants which help your body prevent and fight diseases. You will find vitamin C and vitamin E included in the butternut squashes nutrients, these contribute towards improving the health and quality of your skin. Incorporating butternut squash into your diet is simple, which is why we recommend serving your cajun salmon with charred wedges of the vegetable.
Ingredients
Creating a healthy cajun salmon recipe has never been easier. For a dish the whole family will enjoy, you will need:
- 1 avocado
- 240g black beans (drained)
- 400g butternut squash
- 2 tsp cajun spice
- 1 red chilli
- 1 handful of fresh coriander
- 1 little gem lettuce
- 2 x lime
- 4 spring onion
- 4 salmon fillets (skin off)(Fish)
- 180g baby plum tomatoes
- 150g sweetcorn (drained)
- 80g coconut yoghurt
Cooking Instructions
Creating this cajun salmon recipe is easy and can be done in less than ten steps. Try it for yourself by following our instructions:
- Preheat the oven to 220C / fan 200C / gas mark 7. Leaving the skin on, cut the squash into wedges (discard the seeds). Place on a lined baking tray and mix with 1 tbsp oil; season with sea salt and black pepper. Roast for 20-25 mins, until golden and cooked through.
- Drain the sweetcorn. Drain the beans and rinse. Thinly slice the spring onions. Roughly chop the coriander. Peel the avocado, destone, then dice. Slice the lettuce leaves (removing the lettuce root). Finely chop the chilli (remove seeds for less heat). Zest both limes and halve. Halve the tomatoes.
- Make the salsa; place the sweetcorn, beans, tomatoes, spring onions, avocado, lettuce and chilli in a bowl with three-quarters of the coriander, the zest from both limes and the juice from 2 lime halves. Season with sea salt and black pepper and mix to combine.
- Place the salmon fillets in an ovenproof dish, then drizzle over 1 tbsp oil and the juice from 1 lime half. Sprinkle over the spice, sea salt and black pepper; mix to coat the fish. Place in the oven with the squash for the last 10 mins or until the salmon is cooked through.
- Make the herby yoghurt; place the yoghurt, juice from the remaining lime and the remaining coriander in a bowl. Mix together.
- Serve the salmon with the salsa, roasted squash and herby yoghurt.
Social media can be a great way to share photos of your cajun salmon recipes and gain inspiration for new meals. Remember to tag us in any of your posts so we can see your creations for ourselves! Alternatively, follow our blog to stay up to date with news, insights and new recipes we have launched. Our latest selection includes: how to green up your space with Patch Plants, new ways to shop our smoothie collections, and 3 healthy European recipes to try at home.
More from Mindful Chef
Once you have tried our three salmon recipes, discover more family favourites with the help of Mindful Chef. More than 1000 healthy, delicious recipes are available to choose from that you have everyday of the week. Whether you like healthy lamb recipes, healthy pork recipes, vegan recipes or plant-based recipes, we have something delicious for everyone!
Choosing one of our healthy recipe boxes, makes trying our mouthwatering recipes covenant and quick. In need of feeding the whole family? Select our family recipe box, alternatively, if you want an all-vegan selection, our vegan recipe box is the answer. Simply choose your dishes, pick a delivery date and we take care of the rest! The convenient recipe boxes get delivered to your door and inside you will find fresh, responsibly sourced ingredients with an easy recipe card to follow! Try your first box with Mindful Chef today!