Baked Fish Masala
Tender fish fillets marinated in a vibrant, spiced yogurt mixture and baked until perfectly flaky. The marinade forms a rich, aromatic coating with notes of cumin, coriander, and a hint of heat from green chilies. An easy, hands-off weeknight dinner that delivers all the bold flavors of a traditional fish curry without the heavy gravy.
For 4 servings
- prep
Prepare the fish and marinade.
1.Pat the fish fillets dry with paper towels and make shallow slits on both sides.2.In a mixing bowl, whisk together hung yogurt, ginger-garlic paste, red chili powder, turmeric, coriander powder, cumin powder, garam masala, amchur, lemon juice, chopped green chilies, oil, and salt until smooth.3.Gently coat each fish fillet with the marinade, ensuring it reaches into the slits.TIPHung yogurt is essential—if your yogurt is watery, place it in a muslin cloth over a strainer for 15 minutes to drain excess liquid. - rest · ~30 min
Marinate the fish.
Cover the bowl and refrigerate for 30 minutes to let the spices penetrate the fish.
TIPDon't marinate longer than 1 hour; lemon juice can start to cook the fish, making it mushy. - prep
Preheat the oven.
Preheat oven to 200°C (400°F). Lightly grease a parchment-lined baking tray with a few drops of oil.
- bake · ~25 min
Bake the fish.
1.Arrange the marinated fish fillets on the prepared tray in a single layer, leaving space between each piece.2.Drizzle any remaining marinade from the bowl over the fillets.3.Bake for 20-25 minutes, flipping halfway through, until the fish flakes easily with a fork and the top is lightly charred in spots.TIPFor a smoky finish, switch to broil for the last 2 minutes. Watch closely—the spices can burn quickly. - garnish
Garnish and serve.
Transfer the baked fish to a serving platter. Scatter sliced onion rings and chopped cilantro over the top. Serve immediately with lemon wedges on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat fish fillets completely dry before marinating for better spice adhesion.
- 2Hang yogurt in a muslin cloth for 15 minutes to achieve thick consistency needed for coating.
- 3Do not marinate fish longer than 1 hour; lemon juice can denature the protein and turn it mushy.
- 4Leave space between fillets on the baking tray to ensure even browning and avoid steaming.
- 5Flip fillets gently halfway through baking to cook both sides evenly without breaking.
- 6For a charred, smoky finish, broil for the last 2 minutes but watch closely to prevent burning.
- 7Let baked fish rest 2 minutes before serving so juices redistribute and flakes hold together.
Adapt it for your goals.
Air-Fryer Version
Cook marinated fillets in an air fryer at 180°C (350°F) for 12-15 minutes, flipping once, for a crispier exterior with less oil and a quicker cook time.
Low FatLow-Fat
Replace full-fat yogurt with Greek yogurt and reduce oil to 1 tablespoon; the fish remains moist while cutting saturated fat.
Herb CrustedHerb-Crusted
Mix 2 tablespoons of finely chopped fresh dill or fenugreek leaves into the marinade for an herbal, earthy twist that complements the cumin and coriander.
Spicy & SmokySpicy & Smoky
Add 1/2 teaspoon of smoked paprika and 1 extra green chili (finely chopped) to the marinade for a deeper, fire-roasted flavor profile.
Dairy FreeDairy-Free
Substitute yogurt with 1/4 cup coconut cream plus 1 teaspoon lemon juice and a pinch of salt; it offers a similar creamy texture and tang with a subtle tropical note.
Why this is on our healthy list.
Lean Protein Source
White fish fillets provide high-quality, low-fat protein that supports muscle maintenance and repair without excess calories.
Anti-Inflammatory Spices
Turmeric and ginger in the marinade contain curcumin and gingerol, compounds known for their anti-inflammatory and antioxidant properties.
Digestive Support
Cumin and coriander powder aid digestion and may help reduce bloating, making the meal gentle on the stomach.
Vitamin C from Citrus
Fresh lemon juice and wedges add a dose of vitamin C, which supports immune function and helps the body absorb iron from the spices.
Mineral-Rich Yogurt
Yogurt contributes calcium and phosphorus for bone health, plus probiotics that promote a healthy gut microbiome.
Frequently asked questions
Yes, but thaw them completely in the refrigerator, then pat very dry with paper towels before marinating to avoid excess water diluting the spices.
