Low-Calorie Spiced Salmon & Raita Recipe

spiced salmon with tomato and mint raita

Fish can be a brilliant source of lean protein when you’re following a weight loss plan. Fish such as salmon and tuna contain omega-3 essential fatty acids, which have been shown to help support heart, brain and eye health. They’re also rich in beneficial B vitamins, and salmon in particular is packed with flavour, making it a great alternative to red meat when you’re following an Intermittent Fasting or Partial Meal Replacement Plan.

In this recipe, salmon is coated in a mixture of spices, giving it a unique and delicious burst of flavour. Serve it alongside a homemade raita to add freshness and brighten up your dish while keeping the calories low.

Low-Calorie Spiced Salmon & Raita Recipe



  • 600 g salmon fillet, with skin removed, cut into 4 portions
  • 200 g low-fat natural yoghurt
  • 12 cherry tomatoes, sliced into quarters
  • 2 spring onions, washed and thinly sliced
  • 2 tbsp fresh mint leaves, finely chopped
  • 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1 cucumber, finely diced
  • 1 garlic clove, peeled and crushed

Nutritional Facts

Amount per serving

Calories 400 (does not include rice or salad)
Total Fat 21.3g
Saturated Fat 6.3g
Sodium 127.2mg
Total Carbohydrates 5.5g
Dietary Fiber 1.7g
Sugar 5.1g
Protein 46g

Allergens: contains fish, milk.

Looking for more low-calorie dinner inspiration? Try out these mouth-watering recipes:

** Does not include the calories from the rice or salad

Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert