Crispy Turmeric Salmon With Yogurt Sauce
This crispy turmeric salmon recipe is SO delicious and ready in 20 minutes. Paired with a herby greek yogurt sauce, this dish is easy, healthy, and high in protein. Enjoy with a side of greens and grains!
I’m so excited to share this crispy turmeric salmon recipe with you today! It’s such a delicious 20-minute protein dish.
In this recipe, crispy pan-seared salmon is topped with warming spices like turmeric, cumin, and garlic. These warm flavours are contrasted by a cooling herby yogurt sauce, which really rounds out the meal.
This salmon recipe is quick, easy, and healthy. As a dietitian, that’s what I’m all about. I hope you love this crispy skin turmeric salmon as much as I do!
Want more salmon recipe inspiration? Check out my roundup of simple, healthy salmon recipes for more ideas!
What Is Turmeric?
Turmeric is a warming spice derived from the Curcuma longa plant. The spice is widely used in South Asian, Indian, and Middle Eastern cooking.
Turmeric is well known for it’s bright yellow colour, which comes from fat-soluble pigments called “curcuminoids.”
The main curcuminoid is called “curcumin,” which is considered to be the most active component of turmeric that provides it’s many health benefits.
To learn more about turmeric’s antioxidant and anti-inflammatory properties, be sure to check out my post all about the Health Benefits of Turmeric!
How To Cook Crispy Turmeric Salmon
To make this crispy salmon in a pan, start by mixing olive oil, turmeric powder, garlic powder, and cumin together in a small bowl.
Next, brush all of the oil-turmeric mixture over salmon fillets, coating well. Crack salt + pepper over salmon.
Then, heat a frying pan over high heat. Test to make sure the pan is hot enough by splashing a drop of water on it. If it sizzles – you’re good to go!
Take your salmon fillets and place them skin side down onto the hot pan. Cook for 3-5 minutes (depending on thickness), using a spatula to press salmon down.
Once the sides of the salmon have turned more opaque, flip the fish so that the skin-less side is touching the pan. Turn off the heat, and let the fish cook for another minute or two.
The goal is to have the outside cooked, but the insides still soft and tender!
Transfer the cooked salmon to a plate, leaving the crispy skin on. Serve with a side of grains and veggies, and drizzle with yogurt sauce.
How To Make Yogurt Sauce
To make the parsley yogurt sauce that gets served with this turmeric salmon, simply add the following ingredients to a food processor:
- Plain greek yogurt
- Fresh parsley
- Garlic powder
- Lemon juice
- Salt + pepper
Pulse everything until well-combined, adjusting seasonings to taste!
If you don’t own a food processor, you can make this by hand by chopping the parsley very finely and mixing everything together in a bowl.
Mini Food Processor
I love this mini food processor to make sauces in! It’s more affordable and takes up way less space than a full-sized food processor. An excellent option for smaller recipes!
What To Serve With Turmeric Salmon
I LOVE serving this crispy turmeric salmon on top of a bed of whole grains (like brown rice, farro, or quinoa). It tastes so nice to mix the herby yogurt sauce in the grains, too!
I also love serving this turmeric salmon with a simple side of cooked veggies. Anything goes here – roasted broccoli, sautéed spinach or kale, roasted asparagus, etc!
Salmon Health Benefits
Salmon is one of my favourite types of fish to eat. Not only because it tastes great and it’s easy to cook, but because it has so many awesome nutrition and health benefits!
Salmon is a good source of:
- high-quality, complete protein (a 3-oz or 85-gram serving has 17 grams)
- heart-healthy unsaturated fatty acids, including omega-3s
- B-vitamins, like B12, B6, thiamin, riboflavin, and niacin.
Greek Yogurt Health Benefits
Another one of my favourite ingredients to use is plain Greek yogurt (or Icelandic skyr if you’d prefer), and not just for breakfast!
Greek yogurt is a good source of:
- high-quality, complete protein (a 3/4-cup serving has 16 grams)
- micronutrients like calcium, potassium, vitamin A, and B12
- gut-friendly probiotic bacteria
More Healthy Salmon Recipes
- Grilled Salmon With Wasabi Dill Yogurt Sauce
- Broccoli, Cauliflower & Salmon Salad With Curry Tahini
- Baked Harissa Salmon Over Lemon Quinoa
- Honey Lemon Baked Salmon With Thyme
- Baked Salmon With Pistachio Pesto
- Crispy Salmon With Coconut Honey & Lime
Did you give this Crispy Turmeric Salmon With Yogurt Sauce a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Crispy Turmeric Salmon With Yogurt Sauce
Ingredients
- 4 fillets of salmon (4-6 oz each)
- 2 Tbsp olive or avocado oil
- 1 tsp turmeric powder
- 1 tsp ground cumin
- 1 tsp garlic powder
- Salt + pepper
Parsley Yogurt Sauce:
- 2/3 cup plain greek yogurt (benefits of Greek yogurt)
- 1/2 cup fresh parsley
- 1 tsp garlic powder
- 1 lemon, juice only
- Salt + pepper, to taste
Instructions
- Mix olive or avocado oil, turmeric powder, garlic powder, and cumin together in a small bowl.
- Brush all of the oil-turmeric mixture over salmon fillets, coating well. Crack salt + pepper over salmon and set aside.
- Make the yogurt sauce by placing all sauce ingredients in a food processor. Pulse until well-combined. Set aside.
- Heat a frying pan over high heat. Test to make sure the pan is hot enough by splashing a drop of water on it. If it sizzles – you're good to go!
- Take your salmon fillets and place them skin side down onto the hot pan. Cook for 3-5 minutes (depending on thickness), using a spatula to press salmon down.
- Once the sides of the salmon have turned more opaque, flip the fish so that the skin-less side is touching the pan. Turn off the heat, and let the fish cook for another minute or two. The goal is to have the outside cooked, but the insides soft and tender.
- Transfer the cooked salmon to a plate, leaving the crispy skin on. Serve with a side of cooked grains and veggies. Drizzle yogurt sauce overtop + enjoy!
Notes
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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32 Comments on “Crispy Turmeric Salmon With Yogurt Sauce”
This recipe is fantastic. Easy to make, full of flavor and health-full!
Hi Maria! Thank you so much for sharing your experience!! So happy to hear you enjoyed this recipe 🙂
Really loved this salmon, it was delish. Even my non-salmon loving husband enjoyed it!
Hi Kate,
Thank you so much for sharing!! I’m so happy to hear that both you and your husband enjoyed it 🙂
Just made this – delish! I subbed cilantro for parsley in the sauce because that’s all I had, and it was still so good. I’ll definitely be making it again!
Hi Allie! I’m so happy to hear you enjoyed this one!! I love that you were able to sub cilantro for parsley – you could even try it with something like mint or dill!! Thank you so much for sharing your experience 🙂
Great recipe! I love recipes that uses sauces and a variety of spices. It was quick to make and helped me get over my fear of cooking seafood. It was easy to make too. Def have it multiple times already!
Hi Chanelle! I’m so happy to hear this recipe helped you get over your fear of cooking seafood!! Salmon is so easy once you get the hang of it I find :). Thanks so much for sharing your experience!
I now use this recipe every time I grill salmon! Which is quite often haha but I seriously recommend this
Hi Seydi! Wow I’m so happy to hear that!! Thank you so much for sharing. I’m glad you enjoy it 🙂
Super easy and really tasty! Love the addition of the yogurt sauce for extra flavour!
Thanks so much, Ashlen!! So happy to hear you enjoyed this recipe 🙂
Such a simple and easy dish to make! The turmeric and tahini salmon rub was full of flavour, and pairing it with the fresh Greek yogurt sauce gave it a delicious balance. I would recommend a thicker Greek yogurt if possible, to hold the sauce together a little.
The cooking method and timing for the salmon worked perfectly! This will be my go-to method for cooking salmon fillets. Thank you!
Hi Steve,
Thank you so much for sharing your experience!! I really appreciate it. I’m so happy to hear you enjoyed this one and also that you have a new go-to method for cooking salmon. And I would agree that a thick Greek yogurt works best here! Thanks for sharing that tip 🙂
Really delicious and easy. The yogurt sauce also tastes really good over brown rice.
Thank you so much, Shima!! I’m so happy to hear you enjoyed this one and love that you served it over brown rice – that’s my favourite grain to serve this dish with too 🙂
Another one of Carrie’s recipe that we do on the regular basis. Thank you!
Thank you so much, Catherine!! I’m so happy to hear that this one is on your regular rotation 🙂
This was so delicious! I actually baked the salmon instead and it turned out excellent. I especially loved the Greek yogurt/parsley sauce. That really brought the whole dish together.
Thank you so much for sharing your experience, Ísa! It’s so appreciated! I’m so happy to hear that you enjoyed this recipe and love that it worked with baked salmon instead 🙂
Very nice recipe, thank you. I mixed mango chutney into the yogurt instead as I had some and no parsley or food processor. Mum liked it too and she doesn’t usually like salmon.
Thank you so much for sharing your experience, Daisy! I’m so happy you and your mom enjoyed it. I love how creative you were to add mango chutney to this – that sounds fantastic, yum!!
I loved the oil-turmeric mixture for the fish, but it seemed to burn in my pan. The fish itself was cooked perfectly on the inside, and while the outside was crispy, it also looked blackened. Any tips for that?
Hi Basia! Thank you for your question.
Do you mean that the skin side was blackened, or the top (pink) part? In my experience, that’s just the colour the skin turns when you sear it on high heat! If you Google images of seared salmon skin, that’s the effect we are actually going for 🙂
Hi! It was “blackened” on both sides, so I wonder if I actually burned the spices??
Hi Basia! Oh interesting! Yes possibly that may have happened. Did you turn off the heat when you flipped the salmon over onto it’s front side? If you accidentally left the heat on, then that could be a reason. Or else I’m not too sure!
That’s what happened! I never turned the burner off. I tried it again and it came out much better! Really like this recipe. Thanks for sharing!
Yay happy we figured it out!! So glad you enjoyed it, Basia! Thank you for the update 🙂
deeeelicious!! we ate every bite. can’t go wrong with this combination!
Hi Emily! Aw thank you soo much!! I’m so happy to hear that you enjoyed this one 🙂
This salmon is so good – with and without the yogurt sauce! Thanks!
Hi Kelly!! Thank you so much for sharing your experience, I’m so so happy you enjoyed this salmon :). PS. if you’re a fan, you may also enjoy my baked chili salmon – it’s another favourite spice combo!