one dish tikka masala salmon.

This one-pan baked salmon masala is a simple but deeply flavourful meal that brings together creamy coconut, warming spices, and roasted vegetables in a balanced and nourishing way. Everything cooks together in one dish, giving you an easy, wholesome dinner with minimal effort and maximum flavour. It serves 2.

Ingredients

Sauce

• 1 tin full-fat coconut milk
• 2½ tbsp tikka masala paste (or 2 tbsp tikka + ½ tbsp garam masala paste)
• 2 tbsp tomato purée
• 1 tsp grated fresh ginger (or puree)
• 1 tsp garlic puree
• 1 tsp ground cumin
• ½ tsp smoked paprika (optional)
• 1 tbsp lime juice (or 1 tsp honey for a rounder flavour)
• Salt and pepper to taste
  
  

  Main

• 2 salmon fillets (skin-on or off)
• 1 small head of cauliflower, cut into florets
• ½ cup diced sweet potato (small cubes)
• 1 red onion, diced
• ½ red pepper, sliced
• 1 red chilli, finely chopped (adjust to taste)
• 8–10 cherry tomatoes, halved
• 1 tin chickpeas, drained
• Handful of baby spinach
• Handful of cashews or almonds (optional)
• Oil, salt, and pepper

To serve: fresh coriander, lime wedges, and optionally basmati rice or naan

Method

1. Preheat the oven to 200°C (fan).
2. Toss the cauliflower, sweet potato, red onion, red pepper, chilli, and garlic with a drizzle of oil, salt, and pepper. Roast for about 15 minutes, until just starting to char and soften.
3. In a bowl or blender, whisk together the coconut milk, tikka or garam masala paste, tomato purée, ginger, cumin, smoked paprika, lime juice, salt, and pepper to make the sauce.
4. Pat the salmon fillets dry and rub lightly with a spoonful of the masala sauce or paste. Season with a little salt.
5. Stir the chickpeas, spinach, and cherry tomatoes into the roasted vegetables, then nestle the salmon fillets on top. Pour over the coconut masala sauce and scatter with nuts if using.
6. Return the dish to the oven and bake for 12–15 minutes, until the salmon flakes easily and the sauce has thickened slightly.
7. Top with fresh coriander and a squeeze of lime before serving. Serve as is or with rice or naan to soak up the sauce.

Gut Health Benefits

Salmon is rich in omega-3 fatty acids that help reduce inflammation, support healthy skin, and strengthen the immune system. Cauliflower adds gut-friendly fibre and antioxidants that promote digestion and a balanced microbiome.