Indian · dinner, lunch
Tandoori Salmon with Mint Mayo Chutney
Video by Sanjeev Kapoor Khazana on YouTube · Open on YouTube
- Keto (4.5 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Egg, Milk. Check labels on stock, sauces and spice mixes.
Salmon in a spiced yoghurt marinade, grilled with butter: about 24 g protein and under 5 g net carbs a serve, 71% of the energy from fat, and rich in omega-3 fats, vitamin B12, selenium and vitamin D.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Whisk the hung yoghurt with the chilli powder, ginger-garlic paste, salt, garam masala, kasuri methi, mustard oil and lemon juice into a thick marinade. 0:37
- Cut the salmon fillets in half, coat them well on both sides and refrigerate for 2 hours. 1:54
- For a smoky tandoor flavour, set the fish around the edge of a plate with a small steel bowl in the middle. Put a red-hot piece of charcoal in the bowl, add the cloves and drizzle the ghee over it, then cover for 2 minutes and remove the bowl. 2:41
- Heat a grill pan with the oil and butter. Cook the salmon 2–3 minutes a side, tilting the pan to baste it with the butter, until golden with grill marks (or bake at 200 °C for 7–8 minutes). 3:58
- Brush a spoonful of mint mayo chutney across each plate, add a lettuce leaf and the salmon, and garnish with cress, a lemon slice, onion rings and a pinch of chilli powder. 5:05
Tip. No charcoal for smoking? The fish still gets good colour in a hot grill pan or a 200 °C oven. The mint mayo chutney is mint chutney made with mayonnaise; the cook adds tarragon too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 24%
- Fat 72%
Fits keto: 4.5 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High202%
3.2 g a serve, mostly from salmon fillets (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High115%
2.8 µg a serve, mostly from salmon fillets (81%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High73%
40 µg a serve, mostly from salmon fillets (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High44%
8.9 µg a serve, mostly from salmon fillets (99%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High36%
0.6 mg a serve, mostly from salmon fillets (79%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High28%
4.2 mg a serve, mostly from salmon fillets (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High26%
31 µg a serve, mostly from mint mayonnaise chutney (78%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source17%
156 µg a serve, mostly from salmon fillets (30%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source10%
470 mg a serve, mostly from salmon fillets (65%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source10%
40 µg a serve, mostly from salmon fillets (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Magnesium9%
38 mg a serve, mostly from salmon fillets (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium8%
98 mg a serve, mostly from hung yoghurt (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc7%
0.8 mg a serve, mostly from salmon fillets (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C7%
6.1 mg a serve, mostly from salmon fillets (51%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron5%
0.9 mg a serve, mostly from degi red chilli powder (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sanjeev Kapoor Khazana; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.