Indian Spiced Salmon with “Tree-of-Life” Cauliflower

This recipe combines so much of what I love. The heat of the Indian spices are kept in check with the yogurt.  The simple sweetness of the cauliflower works well with the richness of the fish.  In my opinion, this dish is what all good healthy meals aspire to be.  It’s also easy and gorgeous to boot!

I might be a self-professed spice wimp, but I do love spiciness.  I know, that sounds like an impossibility, but just hear me out.  Although my spice tolerance is low, I love food that (to my palate) is spicy.  That said, I also really enjoy Indian food and it is definitely a cuisine that helps me push my heat limit.  When I go out for Indian food, I often order raita, a yogurt based sauce, to help squelch the heat a little.  This recipe has the yogurt cooked in which not only serves the purpose of mellowing out the heat rating a bit, but also keeping the fish moist while baking.

Start this meal in the morning and you will only have to throw everything in the oven before dinner.

Indian Spiced Salmon:


  • 1 cup fat-free plain yogurt
  • 1 teaspoon cayenne pepper (or adjusted to desired amount of heat)
  • 6 cloves garlic, minced
  • 2 (2 inch) pieces fresh ginger root, grated
  • 2 tablespoons cilantro, finely chopped
  • 1 tablespoon ground coriander seed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground turmeric
  • 4 (6 ounce) boneless salmon fillets, skin on or off


  1. Assemble all the marinade ingredients. Clean and chop the cilantro. Peel and grate the ginger using a microplane grater.
  2. Combine the yogurt, cayenne pepper, garlic, ginger, cilantro, ground coriander, cumin, salt and turmeric in a resealable plastic bag or bowl. Close bag and mix everything together until evenly combined.
  3. Add the salmon and toss until well coated with the marinade. Refrigerate at least 2 hours, but all day is preferable.
  4. Preheat oven to 400°F.  Lightly grease a baking pan.
  5. Remove salmon from marinade and shake off some of the excess yogurt; discard remaining marinade. Place salmon, skin side down on foil and bake until salmon easily flakes, about 20 min.  * If you are short on time and don’t have veggies cooking with the salmon, you could broil the fish instead of baking it.  Salmon should cook in about 10-12 min under the broiler*.
Nutritional Information for Salmon only per serving:
Calories: 365 | Total Fat: 18.9g | Cholesterol: 100mg
Tree of Life Cauliflower
  • Nonstick cooking spray
  • 2 medium heads cauliflower
  • 1 large egg white
  • Sea salt
  • Garam Masala
  1. Preheat oven to 400 degrees. Spray a baking sheet with nonstick cooking spray; set aside.
  2. Place cauliflower stem side up on a cutting board. Using a sharp knife, cut two or three 1/4- to 1/2-inch-thick slices vertically through the stem portion of each cauliflower. Slices should resemble trees. Use remaining cauliflower for another use.
  3. In a small bowl, whisk together egg white with a few drops water until just foamy. Brush cauliflower slices with egg mixture and sprinkle both sides with salt and garam masala. Place cauliflower on prepared baking sheets and transfer to oven; roast until bottom is nicely browned, 10 to 15 minutes.
  4. Using a wide, sharp-edged spatula, carefully turn cauliflower. Return to oven and cook until fork tender, about 5 minutes more.
  5. Place 1 slice of cauliflower on plate with salmon and serve immediately. For a well-rounded meal, pair with brown rice or naan.

One Comment to “Indian Spiced Salmon with “Tree-of-Life” Cauliflower”

  1. The salmon was so flavorful and delicious, plus super easy to prepare. Will definitely be making it again!

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