Tandoori Fish with Cucumber Raita
Tandoori Fish with Cucumber Raita is a nutritious and flavorful dish suitable for Indian weight loss. Opt for lean fish and control portion sizes to manage calories while enjoying the rich taste.
INGREDIENTS
For the Tandoori Fish:
- 2 fish fillets (such as tilapia, salmon, or cod)
- 1/2 cup plain yogurt
- 2 tablespoons tandoori masala powder
- 1 tablespoon lemon juice
- 1 tablespoon ginger paste
- 1 tablespoon garlic paste
- 1 teaspoon paprika
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/4 teaspoon red chili powder (adjust to taste)
- Salt to taste
- Fresh cilantro leaves for garnishing
For the Cucumber Raita:
- 1 cup plain yogurt
- 1/2 cup grated cucumber
- 1 tablespoon chopped fresh mint leaves
- 1/2 teaspoon roasted cumin powder
- Salt to taste
INSTRUCTIONS
For the Tandoori Fish:
In a bowl, mix together plain yogurt, tandoori masala powder, lemon juice, ginger paste, garlic paste, paprika, turmeric powder, cumin powder, coriander powder, red chili powder, and salt to make the marinade.
Make shallow cuts on the fish fillets to allow the marinade to penetrate. Coat the fish fillets with the marinade, making sure they are well-covered. Marinate for at least 30 minutes (longer for better flavor) in the refrigerator.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
Place the marinated fish fillets on the baking sheet. Bake in the preheated oven for about 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
For the Cucumber Raita:
In a bowl, combine plain yogurt, grated cucumber, chopped mint leaves, roasted cumin powder, and salt. Mix well.
Refrigerate the raita for about 15-20 minutes before serving to allow the flavors to meld.
Serve:
- Serve the tandoori fish fillets with a side of cucumber raita.
TIPS
- Choose lean fish options like tilapia or salmon.
- Bake instead of deep-frying for a healthier preparation.
- Customize the level of spiciness to your preference.
- Use low-fat yogurt for the cucumber raita if desired.
- Serve with a side of salad or steamed vegetables.
- Incorporate regular physical activity to support weight loss goals.
NUTRITION VALUE
Tandoori FishÂ
- Calories: 250 kcal
- Protein: 30g
- Carbohydrates: 7g
- Fat: 10g
- Fiber: 1g
Cucumber RaitaÂ
- Calories: 60 kcal
- Protein: 5g
- Carbohydrates: 7g
- Fat: 2g
- Fiber: 1g
