An Indian tandoor (clay oven) gets extremely hot, which is why the oven temperature is set to 500°F for this baked fish. Roast the salmon in the middle of the oven to get the most even heat distribution.

Ingredients

1 teaspoon cumin

1/3 cup plain low-fat yogurt

1 clove garlic

1 tablespoon peeled, thinly sliced fresh ginger

1 1/2 teaspoons paprika

1/2 teaspoon salt

1/4 teaspoon cardamom

1/8 teaspoon cayenne pepper

2 large salmon steaks (10 ounces each), halved crosswise

Lemon wedges, for serving

Directions

1. In a small, ungreased skillet, toast the cumin over medium-low heat until fragrant and slightly darker in color, about 2 minutes. Transfer to a blender and add the yogurt, garlic, ginger, paprika, salt, cardamom, and cayenne, and puree until smooth.

2. With a small, sharp paring knife, make several shallow slashes in the salmon flesh. Place the salmon in a nonaluminum baking pan large enough to hold the fish in a single layer. Pour the yogurt marinade over the fish. Cover and refrigerate at least 4 hours (or up to overnight), turning the salmon over once.

3. Preheat the oven to 500°F. Remove the pan from the refrigerator and bring to room temperature. Bake the salmon for 10 minutes, or until it just flakes when tested with a fork. Serve with lemon wedges. Makes 4 servings

Nutrition Facts

per serving
calories 224
total fat 9.7g
saturated fat 1.7g
cholesterol 81mg
dietary fiber 0g
carbohydrate 3g
protein 30g
sodium 369mg

Good source of: niacin, omega-3 fatty acids, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin D

Make It a Meal

Serve the salmon with aromatic rice (such as basmati or jasmine), mango chutney, and steamed green beans. For dessert, have fresh pineapple slices sprinkled with brown sugar.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 12 Sep 2011

Last Modified: 23 Mar 2015