Tender, flaky fish marinated in a classic blend of yogurt and aromatic Punjabi spices, then grilled or baked to smoky perfection. This restaurant-style appetizer is surprisingly easy to make at home and perfect for any gathering.
Prep20 min
Cook15 min
Soak30 min
Servings4
Serving size: 1 serving
307cal
30gprotein
13gcarbs
Ingredients
500 g Cod Fillets (Cut into 1.5-inch cubes. Other firm fish like Kingfish (Surmai) or Tilapia also work well.)
1 cup Hung Curd (Ensure it's thick to help the marinade cling to the fish.)
2 tbsp Besan (Lightly roasted in a dry pan for 2-3 minutes until fragrant.)
1 tbsp Ginger Garlic Paste
2 tbsp Lemon Juice (Freshly squeezed is best.)
2 tbsp Mustard Oil (Gives an authentic pungent flavor.)
1 tsp Kashmiri Red Chili Powder (For vibrant color and mild heat.)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
A vibrant and refreshing green chutney made with fresh coriander and mint leaves. This versatile Indian condiment is the perfect zesty accompaniment to snacks like samosas, pakoras, and sandwiches.
About Fish Tikka, Phulka and Coriander Mint Chutney
Juicy, protein-packed fish tikka, perfectly spiced, with soft phulkas and tangy green chutney. So good!
This sindhi dish is perfect for dinner. With 598.27 calories and 39.49g of protein per serving, it's a muscle-gain option for your meal plan.
15gfat
Coriander Powder
0.5 tsp Turmeric Powder
0.5 tsp Ajwain (Carom seeds, aids digestion.)
1 tbsp Kasuri Methi (Crush between your palms before adding.)
1.5 tsp Salt (Adjust to taste.)
1 medium Onion (Cut into 1-inch cubes, layers separated.)
1 medium Bell Pepper (Any color, cut into 1-inch cubes.)
1 tbsp Vegetable Oil (For basting.)
0.5 tsp Chaat Masala (For garnish.)
Instructions
1
Prepare the Marinade (5 minutes)
In a large mixing bowl, whisk the hung curd until smooth and creamy.
Add the mustard oil, lemon juice, and ginger-garlic paste. Whisk again to combine.
Add all the dry spices: roasted besan, Kashmiri red chili powder, garam masala, coriander powder, turmeric powder, ajwain, and salt.
Crush the kasuri methi between your palms to release its aroma and add it to the bowl. Mix everything thoroughly until you have a thick, lump-free marinade.
2
Marinate the Fish (35 minutes)
Gently pat the fish cubes completely dry with paper towels. This is a crucial step to ensure the marinade adheres well.
Add the fish cubes to the marinade. Use a spatula or your hands to gently coat each piece evenly without breaking the fish.
Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, but no longer than 2 hours. The acid in the marinade can start to 'cook' the fish and make it mushy if left for too long.
3
Assemble the Skewers (10 minutes)
If using wooden skewers, soak them in water for 30 minutes to prevent them from burning.
Preheat your oven to 200°C (400°F) or your grill to medium-high heat.
Line a baking tray with aluminum foil and place a wire rack on top. Lightly grease the rack.
Thread the marinated fish cubes onto the skewers, alternating with the cubed onion and bell pepper. Leave a small gap between pieces to ensure even cooking.
4
Cook the Tikka (15 minutes)
For Baking: Arrange the skewers on the prepared wire rack. Bake for 10-15 minutes. At the 8-minute mark, remove from the oven, baste with vegetable oil, and turn the skewers over. Return to the oven and bake for another 5-7 minutes until the fish is opaque, cooked through, and has light char marks.
For Grilling: Place skewers on the preheated grill. Cook for 3-4 minutes per side, turning once, until the fish is cooked and has beautiful grill marks.
For a more charred finish in the oven, switch to the broil setting for the last 1-2 minutes, watching very closely to prevent burning.
5
Garnish and Serve (2 minutes)
Once cooked, carefully remove the skewers from the oven or grill and let them rest for a minute.
Sprinkle generously with chaat masala for a tangy finish.
Serve immediately with fresh lemon wedges, sliced onions, and a side of mint-coriander chutney.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
2 cup Coriander Leaves (Packed, with tender stems)
1 cup Mint Leaves (Packed, stems discarded)
3 whole Green Chilies (Adjust to your spice preference)
1 inch Ginger (Peeled and roughly chopped)
3 clove Garlic (Peeled)
2 tbsp Roasted Chana Dal (Also known as Dalia or Bhuna Chana)
2 tbsp Lemon Juice (Freshly squeezed for best flavor)
0.5 tsp Chaat Masala
0.5 tsp Black Salt (Also known as Kala Namak)
0.5 tsp Sugar (Optional, helps balance the tanginess)
0.25 tsp Salt (Adjust to taste)
3 whole Ice Cubes (Or use 3-4 tbsp of ice-cold water)
Instructions
1
Prepare the Herbs (3 minutes)
Thoroughly wash the coriander and mint leaves under cold running water to remove any grit or dirt.
Pluck the mint leaves from their stems; discard the thicker stems as they can be bitter.
For the coriander, use both the leaves and the tender upper stems, which are packed with flavor. Roughly chop the bunch.
2
Combine Ingredients in Blender (2 minutes)
Place the washed coriander and mint leaves into a high-speed blender jar.
Add the green chilies (broken in half), chopped ginger, garlic cloves, roasted chana dal, lemon juice, chaat masala, black salt, sugar (if using), and salt.
3
Blend to a Smooth Paste (2 minutes)
Add the ice cubes or 3 tablespoons of ice-cold water. Using ice is highly recommended as it prevents the herbs from oxidizing and helps maintain a vibrant green color.
Blend for 1-2 minutes, scraping down the sides of the jar as needed, until you achieve a completely smooth, uniform paste.
Avoid over-blending, as the heat from the motor can darken the chutney. If the mixture is too thick, add one more tablespoon of cold water and pulse briefly to combine.
Taste and adjust the seasoning. You may want to add more salt for savoriness, lemon juice for tanginess, or a pinch of sugar to balance the flavors.
For best results, let the chutney rest for 10-15 minutes to allow the flavors to meld. Serve fresh with snacks like samosas, dhokla, or use as a spread in sandwiches.
