TANDOORI FISH TIKKA RECIPE
Tandoori Fish Tikka is a popular Indian dish that features marinated fish cooked to perfection in a tandoor (clay oven) or on a grill. This recipe offers a healthier twist by using Greek yogurt as a marinade base and grilling the fish instead of deep-frying. The fish is marinated in a flavorful blend of spices, including tandoori masala, ginger, garlic, and other aromatic spices. It results in tender, juicy, and lightly charred fish with a hint of smokiness. Tandoori Fish Tikka is a great option for those following an Indian weight loss diet as it is low in calories and high in protein. It can be enjoyed as an appetizer, side dish, or even as a main course when paired with a side salad or whole grains.
INGREDIENTS
- 500 grams boneless fish fillets (such as tilapia or cod)
- 2 tablespoons Greek yogurt
- 1 tablespoon lemon juice
- 2 teaspoons tandoori masala powder
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- Salt to taste
- Cooking oil for grilling
- Lemon wedges and fresh cilantro for garnish
INSTRUCTIONS
In a bowl, combine the Greek yogurt, lemon juice, tandoori masala powder, ginger paste, garlic paste, turmeric powder, red chili powder, cumin powder, coriander powder, and salt. Mix well to make the marinade.
Cut the fish fillets into bite-sized cubes or strips.
Add the fish pieces to the marinade and gently coat them with the marinade. Make sure each piece is well coated. Let the fish marinate in the refrigerator for at least 30 minutes to allow the flavors to develop.
Preheat your grill or oven to medium-high heat.
If grilling, lightly oil the grates to prevent sticking. If using an oven, line a baking sheet with parchment paper or foil and lightly grease it.
Thread the marinated fish pieces onto skewers. If using wooden skewers, soak them in water for about 15 minutes beforehand to prevent them from burning.
Place the fish skewers on the grill or baking sheet and cook for about 8-10 minutes, turning them once halfway through, until the fish is cooked through and has a charred and smoky flavor.
Remove the fish skewers from the heat and let them rest for a few minutes.
Serve the Tandoori Fish Tikka hot, garnished with lemon wedges and fresh cilantro.
TIPS
- Use fresh and firm fish fillets for the best results. Tilapia or cod are good options, but you can use any white fish of your choice.
- Adjust the spice level to suit your taste. Increase or decrease the amount of red chili powder or add chopped green chilies for extra heat.
- If you don’t have a grill or tandoor, you can also cook the fish in a preheated oven at 400°F (200°C) for about 12-15 minutes or until cooked through.
- Avoid overcooking the fish to prevent it from becoming dry. Check the doneness by inserting a fork into the thickest part of the fish; it should easily flake apart.
- Serve the Tandoori Fish Tikka with a side of mint chutney or yogurt dip for added flavor.
- For a complete Indian weight loss meal, pair the Tandoori Fish Tikka with a mixed salad or steamed vegetables and a portion of brown rice or quinoa.
NUTRITION VALUE
- Calories: 150-200
- Protein: 25-30g
- Fat: 3-5g
- Carbohydrates: 2-4g
- Fiber: 1-2g
