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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
Course Main Course
Cuisine Indo American
Prep Time 5 minutes
Cook Time 10 minutes
Marination 30 minutes
Total Time 15 minutes
Servings 1 Person
Calories 337kcal
Author Usha Rao


  • 0.4 lbs Salmon Fillet
  • 1 teaspoon Oil


  • ½ teaspoon Tandoori Masala
  • ¼ teaspoon Chili Powder
  • 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


  • 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.


  • 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.


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