Recipes > Lunch/Dinner > Indian Spiced Salmon with Raita Inspired Sauce

Indian Spiced Salmon with Raita Inspired Sauce

Warming spices from garam masala and coolness from cucumber and yogurt make this Indian spiced salmon a unique and flavorful dinner recipe!
indian spiced salmon on a bed of greens and tomatoes

This is a variation of our salmon with yogurt sauce base recipe. Garam masala contains a mixture of warm and sweet spices that contrasts perfectly with the cool raita inspired sauce. If you love Indian food or complex flavors, give this Indian spiced salmon a try!

Learn How to Make the Base Recipe

Three Must-Know Culinary Skills

For recipe success, learn how to:

Culinary Tips for the Best Indian Spiced Salmon

When cooking any type of fish in the oven, a good rule of thumb is to heat your oven to 400°F and cook fish for 10 minutes for every inch of thickness, as described in our roasted fish base recipe.

Skin on or off? For this recipe, it doesn’t matter. When you roast/bake fish in the oven with the skin side down, the skin doesn’t get crispy, so it’s not very appealing to eat. However, it does separate easily from the fish once cooked. 

Remove small pin bones using fish bone tweezers before cooking; these are no fun to bite into!

A good fishmonger at your local grocery store can help you with the pin bones and skin. Don’t be shy; ask for help!

If you have the time, let the spices sit on the salmon for ~ 15 minutes before cooking for increased flavor development.

Ingredient Substitutions

  • Salmon: substitute arctic char or steelhead trout.
  • Garam Masala: use a store-bought blend or make your own. You can also substitute tikka masala seasoning, chaat masala, or a curry powder.
  • Greek Yogurt: use any fat percentage that fits within your diet. You can substitute regular plain yogurt, which is traditional for a true raita, but if it is too thin, it will be a little runny. 
  • Cilantro: substitute Italian parsley or chives, but note the flavor will be different.
  • Red onion: substitute shallot, yellow, green, or white onion.
  • Cumin: substitute coriander, garam masala, or chili powder.

Recipe Variations

Change up this recipe by baking the salmon first then adding the raita inspired sauce. This creates a slightly different taste and texture but is still equally as delicious! 

Need some salmon recipe inspiration?

Use our salmon with yogurt sauce base recipe as a guide, or try out these other tasty variations!!

Equipment Recommendations

Use these kitchen tools for recipe success:

Find all of our favorite kitchen tools here!

Health Benefits of Indian Spiced Salmon

This is a nutrient-packed dinner recipe! The American Heart Association recommends eating two, 3.5-ounce servings of fish per week, and the Dietary Guidelines for Americans recommend 8 total ounces per week for the general population. The featured ingredients in this recipe are salmon, Greek yogurt, and spices.


Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which are good for heart and brain health.

Confused about which salmon to purchase? Wild-caught is known for having a higher omega-3 content, but surprisingly, that’s not always the case! We recommend consulting the Monterrey Bay Aquarium Seafood Watch app to help guide your seafood purchasing decisions.

Greek Yogurt

Greek yogurt is a great source of B vitamins, calcium, protein, and probiotics. Select a fat content that works with your overall diet. If you tend to consume a lot of foods high in saturated fat, a low-fat or fat-free variety is your best choice. If you limit saturated fat in your diet, full-fat varieties are okay.


Using spices decreases the need for salt, which may help reduce hypertension risk and therefore promote heart health. Additionally, the garam masala contains powerful antioxidants which may help reduce inflammation in the body. Learn about the health benefits of spices in this article!

Read more about health benefits of different foods in our book, To Your Taste!

Serving Suggestions

Serve this garam masala salmon with basmati brown rice or another whole grain and some roasted vegetables to make a beautiful Whole Life Plate! Since the salmon is heavily spiced, keep the flavors of the sides mild so that you don’t overpower your palate! 

This Indian salmon recipe would also pair well with our sweet potato quinoa salad.

Storage Tips for Leftover Indian Baked Salmon

Cool leftover salmon completely, then store in an airtight container in the refrigerator for up to 7 days.

Serve leftover salmon on top of a green salad or reheat in the microwave.

Looking for more salmon recipes?

Try out these tried and true recipes!

Roasted Fish Base Recipe

Salmon Burgers

Moroccan Spiced Salmon

Baked Pesto Salmon

indian spiced salmon on a bed of greens and tomatoes

Indian Spiced Salmon with Raita Inspired Sauce

This is a variation of our salmon with yogurt sauce base recipe. Garam masala contains a mixture of warm and sweet spices that contrasts perfectly with the cool raita inspired sauce. If you love Indian food or complex flavors, you will love this Indian spiced salmon!
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Course
Cuisine Indian
Servings 4 servings


Indian Spiced Salmon

  • ~1 pound salmon filets, with skin
  • 2 teaspoons garam masala

Raita Inspired Sauce

  • ½ cup plain Greek yogurt
  • 2 Tablespoons chopped fresh cilantro
  • ½ Tablespoon finely diced red onion
  • teaspoon cumin
  • Salt & pepper to taste


  • Preheat oven to 400° F. Prepare a baking sheet with parchment paper, nonstick spray, or a light brush of oil.
  • Place salmon skin side down on the baking sheet. Rub spice blend onto the top and sides of the filets.
  • In a small bowl, combine the yogurt, cilantro, onion, and cumin. Add salt and pepper to taste.
  • Spread sauce over salmon (you might have extra depending on amount of salmon). Bake ~10 minutes per inch of thickness or until salmon flakes easily when tested with a fork or internal temperature reaches 145ºF. Enjoy!


Let the spices sit on the salmon for ~15 minutes before cooking for increased flavor development. If your spice blend contains salt, there is no need to sprinkle additional salt on the salmon.
Garnish with extra cilantro and/or serve with lemon or lime wedges for an extra pop of flavor.
Keyword Indian Spiced Salmon

Leave a Reply

Recipe Rating

Did you make this recipe?

Let us know how it turned out for you! Leave a comment above and share a picture on Instagram or Facebook using the hashtag #totasterecipes! And don’t forget to share it with all of your friends and family!

Please note that this post may contain affiliate links. As an Amazon Associate and Share-a-Sale affiliate, we earn from qualifying purchases. If you click on those links and make a purchase, we will earn a small percentage of the sale, at no extra cost to you. 

Hey there! We are To Taste – a team of registered dietitians/ chefs.

We’re here to teach you how to cook confidently, simplify nutrition, and feel better (no BS)!

Our Recipe Promise

Healthy eating shouldn't be complicated. Period.

Meet the only meal plan you'll ever need.

Improve your kitchen efficiency! Learn how to slice, dice, and chop 20 common ingredients

Subscribe to our weekly newsletter

Never miss a beet! Sign up for updates, recipes, and course offerings!

Is your kitchen set up for success?

Find all of our go-to kitchen tools, books, and accessories here!

Need some recipe guidance?

Learn how to cook confidently to your taste using our base recipe concept.

Want to know which ingredients to buy?

Download our free ingredient guide for helpful tips on which ingredients are best.

Latest Recipes

Subscribe to our weekly e-newsletter so that you never miss a beet!

Healthy eating shouldn't be complicated.

Learn how to cook and eat well for your whole life in our new book, To Your Taste.