Oven Baked Indian Salmon – One Pan Meal

Looking for something a bit different for your salmon fillets? Then look no further than this one-pan Oven Baked Indian Salmon! This recipe is not only convenient but makes a complete and easy midweek meal!

Oven Baked Indian salmon in a roasting tray

Salmon is a fantastic choice for a healthy and delicious meal. But If you and your family are anything like mine then whenever I serve salmon fillets I need to ensure that there are plenty of other flavours and textures to accompany them like with my other salmon one pan meals SALMON BROCCOLI AND POTATOES and THAI SALMON TRAY BAKE.

This easy Indian Salmon Curry fits these demands perfectly and boasts wonderful flavours of Indian cuisine while also being really easy to prepare and cook. This one-pan meal really is so quick and easy to bring together. With minimal chopping, and using lots of freezer and cupboard staples you can have a deliciously nutritious meal for everyone to enjoy in under 40 minutes

However, for me, the key ingredient here is the lemon. It just seems to give an added depth to the Indian dish along with its zesty freshness that just works so perfectly against the spice mix.⁠ So my advice is don’t forget to buy a lemon!

Why you should try this Indian salmon Recipe

First of all, this one-pan meal is loaded with a great variety of different whole foods, which offers you and your gut a wealth of nutrients, minerals and fibre. It also packs a whopping protein punch in terms of both animal and plant-based. Whole Foods are so good for your overall health along with supporting your diabetes management. You can read all about it in this article:

a pin for the benefits of a wholefood diet & diabetes management

The Benefits of a Whole Food Diet and Diabetes

Explore the potential benefits associated with eating more whole foods, and learn tips on how you can incorporate more whole foods into your diet.

The Indian spices are what truly make this dish.  I use a curry paste for convenience that doesn’t have any hidden nasties. However, if you prefer you can also pre-mixed curry powder which is readily available at the supermarkets. These have varying combinations of Indian spices like ground coriander powder, turmeric powder, cumin powder and red chilli powder. These spices work to create that warming and aromatic flavour profile we associate with Indian food. Choose from tandoori, tikka or medium and hot curry powder blends.

This Salmon Curry Recipe is also a pretty versatile dish. The chickpea, spinach and lentil base of this meal also makes a great Vegetarian and Vegan Indian curry (without the salmon added of course) and if you are not in the mood for fish then why not swap it out for some chicken, lamb or tofu instead.⁠

Vegan Indian curry with chickpeas and spinach in a baking tray

But of course, best of all, it’s a totally carb count-free traybake. This means you can enjoy a meal without the need to weigh it and hopefully thanks to the added fibre in the lentils and chickpeas it should have a nice steady effect on blood glucose levels.

Wild or Farmed Salmon?

The key ingredient in this Salmon Curry is, of course, the salmon

While both wild and farmed salmon offer a healthy dose of protein and omega-3 fatty acids, wild salmon might be the leaner champion.  They tend to be higher in the “good” EPA and DHA omega-3s, lower in saturated fat, and contain naturally occurring vitamin D and astaxanthin. Farmed salmon, though possibly comparable in omega-3 content,  may have a less efficient type and can be fattier.  However when choosing, consider taste, budget, and environmental impact. And always look for certifications that indicate responsible fishing or aquaculture practices.

Fresh fish is preferable in this fish curry, but frozen salmon steaks can also be used if thawed completely before cooking.

closeup of a salmon fillet on top of a chickpea and spinach curry

What you will need for the easy Indian spiced baked salmon

Onions

  • You can’t have a curry without onions.
  • Here they are slowly roasted to bring out all their natural sweetness.

Tinned Chickpeas

  • A rich source of vitamins, minerals and fibre
  • They add a wonderful texture to this curry sauce

Prepared lentils (tinned or packet)

  • Highly nutritious and packed with B vitamins, magnesium, zinc and potassium.
  • Another brilliant source of fibre
  • I love the wide range of prepared lentils by Merchant Gourmet

Curry paste

  • I always use Patak’s curry paste.
  • Choose any flavour paste, we often opt for their mild curry paste so the kids don’t complain it’s too spicy!

Frozen Spinach

  • This is an absolute freezer staple
  • So versatile and you get so much more for your money
  • Full of iron and nutritional wonderfulness

Salmon fillets

  • Always buy responsibly sourced salmon if you can
  • Full of omega-3 fatty acids and an all-round brilliant source of animal protein, vitamin B12 and potassium
  • You can use frozen salmon fillets just defrost them thoroughly before cooking

Lemon

  • The lemon gives a wonderful zesty hit to this meal and intensifies its delicious Indian flavours
Ingredients for Indian Salmon one-pan curry

Equipment Needed

Spatula / Mixing spoon

Measuring Spoon

Weighing Scales

Large Baking Tray

How to make this Indian spiced baked salmon

This easy recipe is perfect for busy nights, requiring minimal prep and offering a cooking time of around 40 minutes. just follow these easy steps to create this flavorful Indian Salmon Curry:

Step 1

Start by bringing your salmon fillets to room temperature by taking them out of the fridge while you get on with making the curry base. Pat them dry with a kitchen tissue to remove any excess moisture

cooked sliced onions in a roasting tray

Step 2

Preheat the oven to 200C/180C fan while you slice the onions. Then place the sliced onions into your baking tray with a little oil and roast for 8-10 minutes. The onions should be softened and translucent

sliced onions with chickpeas. lentils and curry paste stacked on top of each other

Step 3

Remove the tray from the oven and add your chickpeas with 1 tin of their water, the packet lentils, curry paste and the juice of half the lemon. Stir it all through to combine and season with salt and black pepper to taste.

chickpea curry with frozen spinach blocks in a roasting tray

Step 4

Then pop your spinach blocks in the tray and put it back in the oven for a further 20 minutes.

Uncooked salmon fillets on top of an Indian curry with chickpeas and spinach in a baking tray

Step 5

Finally, remove the tray from the oven and stir well. Place your seasoned salmon skin side down (if using skin-on salmon) and squeeze over the remaining lemon juice.

Baked Indian Salmon curry with chickpeas and spinach in a baking tray

Step 6

Put the baking dish back in the oven for 10 – 12 minutes or until the salmon is cooked through.

Please note cook times of the fish may vary depending on the thickness of the fillets.


Serving suggestions and Finishing Touches

This salmon traybake is a one-pan wonder and can be served as a complete meal, however, you can never have enough veg in my opinion. So here are some suggestions of extra veg you can enjoy on the side:

You can serve this Indian Salmon Curry over a bed of basmati rice or saffron rice for a complete and satisfying meal. To make the meal more complex, opt for a bowl of brown rice or quinoa. Or for a lower-carb option, you can use cauliflower rice.

If you are looking for more sauce (or gravy) for this curry then why not add some thick coconut milk or cream to the baking tray during step 4

Switch the lemon for Lime: Use fresh lime juice instead and a sprinkle of fresh coriander and chopped spring onions for an extra burst of flavour and colour.

​Serve with a big dollop of Greek yogurt on the side to add extra healthy creaminess.

This recipe is a great starting point for exploring Indian flavours with salmon. Feel free to experiment with different spice combinations or add other vegetables like chopped bell peppers or green beans for a more vibrant dish.

Here are some additional tips:

  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • This recipe can also be easily adapted for meal prep. Simply double the recipe and store half in the refrigerator for another night.

Diabetes Note

A carb count free dinner, well almost. You may choose to count a little for the curry paste however we decided the net carb amount was so small per portion that we chose not to.

But as always you know what is best to do when it comes to your carb counting.

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Oven Baked INDIAN Salmon

Oven Baked INDIAN Salmon

Recipe by Michelle

This one-pan Baked Indian Salmon with chickpeas, lentil and spinach makes a complete and delicious dinner. Perfect for busy weeknights!

Course: MainCuisine: British IndianDifficulty: Easy
5.0 from 2 votes
Servings

4

servings
Prep time

5

minutes
Cooking time

40

minutes
Total time

45

minutes
Cook Mode

Keep the screen of your device on

Ingredients

  • 2 medium 2 onions, halved and finely sliced

  • 2 tins 2 chickpeas, drain 1 tin

  • 250 g 250 tinned or packet lentils

  • 2 tbsp 2 curry paste of choice

  • 4 fillets 4 salmon

  • 10 blocks 10 frozen spinach

  • 1 1 lemon

Directions

  • Start by bringing your salmon fillets to room temperature by taking them out of the fridge while you get on with making the curry base. Pat them dry with a kitchen tissue to remove any excess moisture.
  • Preheat the oven to 220C/200C Fan while you slice the onions
  • Place the sliced onions into your baking tray with a little oil and roast for 8-10 minutes. The onions should be softened and translucent
  • Remove the tray from the oven and add the chickpeas with 1 tin of their water, the lentils, curry paste and the juice of half the lemon.
    Stir it all through to combine and season with salt and black pepper to taste.
  • Then pop your spinach blocks in the tray and put it back in the oven for a further 20 minutes.
  • Remove the tray from the oven and Turn the oven down to 200c/180c fan
    Give everything a good stir then place your seasoned salmon skin side down (if using skin-on salmon) and squeeze over the remaining lemon juice. Put the baking dish back in the oven for 10 – 12 minutes or until the salmon is cooked through.

Equipment

Tips and Notes

  • Please note the cooking times of the fish may vary depending on the thickness of the fillets
  • Don’t forget the lemon it really makes this dish!
  • You can use frozen salmon fillets too. Just make sure they are completely defrosted before cooking
  • Diabetes note – A carb-count-free dinner, well almost. You may choose to count a little for the curry paste however we decided the net carb amount was so small per portion that we chose not to.
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I’m on a mission to prove that eating for health and managing diabetes can be easy & incredibly flavourful.

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