Recipe: Spiced Salmon with Tomato & Mint Raita

Recipe: Spiced Salmon with Tomato & 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.


  • 600g salmon fillet, with skin removed, cut into 4 portions
  • 200g 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
  • ½ tsp ground cumin
  • 1 cucumber, finely diced
  • 1 garlic clove, peeled and crushed:


  • Preheat the grill to 200°C
  • In a small bowl, mix ¾ of the yoghurt (saving the rest to use later in the recipe), with the turmeric and cumin.
  • Remove any skin from the salmon, cut it into four portions, and place the fillets into the bowl with the yoghurt mixture. Gently spread the yoghurt mixture on the salmon, ensuring each one is well-coated. Marinate for 30 minutes.
  • Meanwhile, wash the cherry tomatoes, slice them into quarters and place them in a separate large bowl. Wash and finely chop the mint and slice the spring onions and add them to the bowl of tomatoes.
  • Wash and dice the cucumber, and peel and crush the garlic. Add them to a new bowl, along with the remaining yoghurt. Gently mix to create the raita and set aside.
  • Place the marinated salmon fillets on a grill pan and cook for approximately 10 minutes on each side or until lightly firm to the touch.
  • Remove the salmon from the grill and top each fillet with one-quarter of the raita. Serve alongside a small serving of steamed rice or a small fresh green salad.

Nutritional Content Per Serving (Recipe Makes 4 Servings):

Energy: 1,673 KJ (400 kcal)**

Protein: 46g

Carbohydrates: 5.5g

Total Sugars: 5.1g

Total Fats: 21.3g

Saturated Fat: 6.3g

Fibre: 1.7g

Sodium: 127.2mg

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

Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert