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    Home » Recipes » Fish

    Published: May 17, 2018 · Modified: Sep 18, 2023 by Usha Rao

    Healthy Pan Seared Tandoori Salmon

    Jump to Recipe

    Pan seared tandoori salmon is crisp on the outside, moist and tender inside.

    A plate of pan seared tandoori salmon with some lima beans salad. It is a healthy, quick and easy recipe
    Jump to:
    • Protein Rich Ingredient - Salmon
    • Why Salmon
    • How to cook Salmon
    • How to Serve Pan Seared Salmon
    • Related Recipes
    • 📖 Recipe

    Protein Rich Ingredient - Salmon

    Theme for this week's blogging marathon is cooking with a protein rich ingredient and I chose salmon. Starting today, I will post 3 protein rich salmon recipes. The first in the series is pan seared tandoori salmon. The other two are salmon patties and salmon farfalle pasta.

    Why Salmon

    Salmon is a good source of nutrients; vitamins, proteins and minerals. Though it is nutrient rich, salmon gets most of the attention because of it's omega 3 fatty acids. Omega 3 fatty acids are essential fatty acids that our body can not produced and has to come through food. These fatty acids are good for heart, hence making salmon one of the healthiest fishes and a superfood.

    A plate of pan seared tandoori salmon with some lima beans salad. It is a healthy, quick and easy recipe

    How to cook Salmon

    Salmon is easy to cook. Cook salmon on stove top, bake in the oven or even on a grill. Of all the methods, pan searing on a stove top is by far the most easiest and fastest way to cook salmon. Season salmon with spices and sear it on a hot pan for couple of minutes on each side. Mind you, cooking time of salmon varies on the thickness of the fillet.

    Season salmon with salt, pepper, chili powder and cook it in a pan as I did here with grilled salmon or use a spice mix to season salmon. Some of the spices mixes I use are tandoori masala and creole seasoning.

    A piece of pan seared tandoori salmon.

    How to Serve Pan Seared Salmon

    I personally prefer pan seared salmon with some salad. Regardless of how it is seasoned, salmon tastes good with some steamed vegetables, grilled vegetables or a salad.

    A plate of pan seared tandoori salmon with some lima beans salad. It is a healthy, quick and easy recipe.

    Related Recipes

    • Delicious creamy salmon farfalle pasta
      Salmon Farfalle Pasta - Simple Summer Meal
    • Healthy easy fresh salmon patties with some salad
      Healthy Fresh Salmon Patties - Easy Burger Patties
    • Grilled salmon
      Grilled Salmon
    • Tandoori Tofu, Vegetable Pizza
      Tandoori Tofu Pizza for the Punch

    📖 Recipe

    A plate of pan seared tandoori salmon with some lima beans salad. It is a healthy, quick and easy recipe

    Tandoori Flavored Pan Sear Salmon Fillet

    Pan seared salmon fillet is seasoned with tandoori masala and seared in some oil. It is a quick and easy recipe
    4.78 from 9 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Indo American
    Prep Time: 5 minutes minutes
    Cook Time: 10 minutes minutes
    Marination: 30 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 1 Person
    Calories: 337kcal
    Author: Usha Rao

    Ingredients

    • 0.4 lbs Salmon Fillet
    • 1 teaspoon Oil

    Marinade

    • ½ teaspoon Tandoori Masala
    • ¼ teaspoon Chili Powder
    • ⅛ teaspoon Garam Masala
    • Pinch of Turmeric Powder
    • ¼ teaspoon Salt
    • 1 - 1 ½ teaspoon Lime or Lemon Juice
    • 1 ½ teaspoon Ginger Garlic Paste
    • 1 teaspoon Oil

    Instructions

    • In  bowl mix all the ingredients listed under marinade.
    • Rub the marinade into salmon and marinate for 2 hours or overnight in the refrigerator.
    • If salmon is marinated overnight, leave it on  counter top for ½ - 1 hour to bring to room temperature.
    • Heat a pan with ½ - 1 teaspoon of oil. 
    • When oil is hot, place the fillet  in the pan,  skin side down.  
    • Sear it for couple of minutes on medium - medium high flame.
    • Turn it around and sear it for another couple of minutes.
    • Repeat the same on remaining two sides as well. Check notes when cooking with a thin fillet.
    • Remove from pan, let the fillet rest for few minutes for the juices to sink back into the fillet and for excess oil to drain off.
    • Serve salmon on a bed of lettuce or with grilled/steamed vegetables or lima beans salad.

    Notes

    • Thin Fillet of Salmon:When cooking with a thin fillet of salmon, cook on two sides; skin side down and then flip. Cook each side a little longer so that fillet is cooked evenly even in the inside.
    • Variation: Substitute tandoori masala with creole seasoning or use a simple marinade with chili powder, garam masala and salt, as in this grilled salmon recipe.
    • Nutrition - Values mentioned below are approximate values.

    Nutrition

    Serving: 185g | Calories: 337kcal | Carbohydrates: 1g | Protein: 36g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 100mg | Sodium: 672mg | Potassium: 902mg | Fiber: 0.3g | Sugar: 0.1g | Vitamin A: 222IU | Vitamin C: 1mg | Calcium: 25mg | Iron: 2mg
    Tried this recipe?Share a photo! Mention @usha_myspicykitchen or tag #Usha_MySpicyKitchen!

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    A plate of pan seared tandoori salmon with some lima beans salad. It is a healthy, quick and easy recipe
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    Reader Interactions

    Comments

      4.78 from 9 votes (1 rating without comment)

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    1. sapana says

      June 12, 2018 at 7:48 am

      5 stars
      Tandoori masala makes every dish exotic and your pan seared fish looks just amazing. Love the beautiful and rustic pictures too.

      Reply
    2. themadscientistskitchen says

      May 31, 2018 at 4:12 am

      5 stars
      Omg!! I want this fish!!! Looks so yummy.

      Reply
    3. Pavani says

      May 30, 2018 at 2:47 pm

      5 stars
      Salmon with Indian flavors sounds great Usha. It looks perfectly flaky and the crust looks amazing.

      Reply
    4. Nisha Ramesh says

      May 28, 2018 at 1:13 am

      5 stars
      Wow, lovely pics Usha. You have beautifully presented it and those golden browns on the outside are so tempting.

      Reply
      • MySpicyKitchen says

        May 29, 2018 at 6:37 am

        Thanks Nisha

        Reply
    5. Varada says

      May 26, 2018 at 2:35 pm

      The pictures are awesome. Love the contrasting colors!

      Reply
    6. Chef Mireille says

      May 25, 2018 at 8:45 am

      5 stars
      perfectly cooked salmon Can easily dig into this any time

      Reply
    7. Renu says

      May 25, 2018 at 7:56 am

      5 stars
      They look so perfect and nicely done...

      Reply
    8. Mayuri Patel says

      May 24, 2018 at 4:26 pm

      3 stars
      Though I don't eat fish but can tell that its perfectly cooked and its so fresh.

      Reply
    9. Srivalli says

      May 23, 2018 at 5:36 am

      The pictures are beautiful Usha, love how well everything is coordinated!..and I have read so much about salmon's health benefits, good choice!

      Reply
    10. Priya Suresh says

      May 22, 2018 at 4:20 pm

      Love this sort of dishes with salmon, i have tried chettinad style of fish fry with this fish. Am sure my fish loving family will definitely love this tandoori salmon.

      Reply
    11. Gayathri Kumar says

      May 18, 2018 at 6:17 am

      5 stars
      That is a wonderfully cooked salmon Usha. I am new to cooking fish and keep learning new every day.

      Reply
      • MySpicyKitchen says

        May 21, 2018 at 11:33 pm

        You will love cooking with fish Gayathri. It is so easy to cook, cooks very fast, it is healthy and tastes good as well.

        Reply
    12. Nalini says

      May 17, 2018 at 5:09 pm

      Delicious one,will try your version soon.

      Reply
      • MySpicyKitchen says

        May 21, 2018 at 11:38 pm

        Let me know how you like it. Thaanks

        Reply
    13. Chitz says

      May 17, 2018 at 6:48 am

      they look so perfect 🙂

      Reply
      • MySpicyKitchen says

        May 21, 2018 at 11:39 pm

        Thanks Chitz

        Reply

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