In season当季Indian印度
Tandoori Salmon坦都里三文鱼
A 4-serving recipe with a 30-minute beginner workflow, exact seasoning and visible checkpoints.三文鱼裹酸奶与印度香料烹调，红椒粉和姜黄添色，不靠厚重酱汁调味。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
Mitts for hot pans端热锅戴手套端熱鍋戴手套Guantes para lo caliente뜨거운 팬은 장갑
Check with a thermometer用温度计确认用溫度計確認Comprueba con termómetro온도계로 확인
- Use 1½ lb / 680 g salmon fillet cut into 4 pieces; pat dry. Grate 1 tsp ginger and 2 garlic cloves. Juice 1 lemon. Measure ½ cup plain yogurt, 1½ tsp garam masala, 1 tsp paprika, ¼ tsp turmeric and 1 tsp fine salt. Line a sheet pan with foil.用680克三文鱼切4块，擦干。擦1小匙姜末和2瓣蒜末。挤1个柠檬汁。量½杯原味酸奶、1½小匙咖喱粉（garam masala）、1小匙红椒粉、¼小匙姜黄、1小匙细盐。烤盘铺锡纸。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- Keep raw meat/seafood and its utensils separate from ready-to-eat food. Do not wash raw poultry. Wash hands 20 seconds after contact; use a clean plate for cooked food and a food thermometer.生肉海鲜及器具与即食食物分开；不洗生禽肉；接触后洗手20秒，熟食用净盘，并用食品温度计。
- Use a rimmed sheet pan, oven mitts and spatula. Set hot pans on a heatproof trivet, never directly on a bare table.备带边烤盘、隔热手套、锅铲；热盘放耐热垫，不直接搁桌面。
Ingredients食材
- Salmon三文鱼1.5 lb磅
- Plain yogurt原味酸奶0.5 cup杯
- Garam masala印度综合香料1.5 tsp小勺
- Paprika红椒粉1 tsp小勺
- Turmeric姜黄0.25 tsp小勺
- Ginger生姜1 tsp小勺
- Garlic大蒜2 cloves瓣
- Lemon柠檬1
- Fine salt细盐1 tsp小勺
Method做法
Stir the yogurt, spices, ginger, garlic, lemon juice, and salt together in a mixing bowl until smooth.
把酸奶、香料、姜蒜、柠檬汁和盐放进碗里，搅到顺滑。
The dressing is smooth and evenly cloudy, without lumps.汁顺滑均匀微浑，没有结团。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Rub the yogurt mixture over the salmon pieces, then refrigerate.
把酸奶酱抹在三文鱼块上，然后放冰箱冷藏。
Common mistake & quick fix容易错在哪，怎么补救
Keep it in the fridge, not on the counter; no longer than 1 hour so it does not turn mushy.放冰箱不放台面，不超过1小时免得变烂。
Set a rack in the middle of the oven and preheat to 425°F (220°C).
烤架放到烤箱中层，预热到425°F (220°C)。
The preheat light or signal confirms the set temperature.预热指示灯或提示音确认温度已达标。
Common mistake & quick fix容易错在哪，怎么补救
Choose bake, not broil/grill; wait for the preheat signal before loading food.选烘烤而非顶部炙烤，等预热提示后放食物。
Lay the salmon on the foil-lined sheet pan and roast on the middle rack.
三文鱼摆在铺了锡纸的烤盘上，放进烤箱中层烤。
Fish flakes easily with a fork and reads 145°F (63°C) in the thickest part.鱼肉用叉易散开，最厚处达145°F (63°C)。
Common mistake & quick fix容易错在哪，怎么补救
If below 145°F (63°C), cook 2 more minutes and measure again.未到145°F (63°C)，就继续加热2分钟，再测中心温度。
Switch to the broiler on high to give the top some color, watching it the whole time.
转成上火高温烤上色，全程盯着。
Top has dark red-brown spots.表面有深红褐斑点。
Common mistake & quick fix容易错在哪，怎么补救
Watch the whole time; pull out at once if edges blacken.全程盯着，边缘发黑立刻取出。
Divide the salmon among 4 bowls and serve.
把三文鱼分到4只碗里上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Salmon三文鱼Omega-3 powerhouse. Flesh should be glossy and smell of the sea; cook to 125°F for silky texture.Omega-3丰富。肉质有光泽、闻着清新；中心约126°F (52°C)最嫩。
Plain yogurt原味酸奶Probiotic protein. Greek is thicker—great swap for sour cream or mayo.含益生菌和蛋白。希腊酸奶浓稠，可替代酸奶油或蛋黄酱。
Garam masala印度综合香料Warm Indian spice blend; add near the end to keep its aroma.印度暖香混合香料；接近出锅时加，保留香气。
- Paprika红椒粉
Spanish smoked paprika (pimentón) gives bravas and chorizo dishes their smoky red; sweet paprika is milder.西班牙烟熏红椒粉让炸土豆和辣肠菜带烟熏红色；甜椒粉更温和。
- Turmeric姜黄
Earthy, golden; pair with black pepper and fat to boost curcumin absorption.土香金黄；配黑胡椒和油能促进姜黄素吸收。
Ginger生姜Warming, aids digestion. Choose smooth, taut skin; scrape peel off with a spoon.温性、助消化。选表皮光滑饱满的；用勺子刮皮最方便。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
- Mixing bowl, rimmed sheet pan, foil, food thermometer拌碗、带边烤盘、锡纸、食品温度计
Make it a balanced meal营养搭配建议
Balance it: add basmati rice for carbs and cooling raita for protein + calcium; a simple cucumber-tomato salad adds fiber.均衡搭配：配印度香米补碳水，酸奶黄瓜酱补蛋白和钙，再来点黄瓜番茄沙拉补纤维。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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