Baked Fish Tikka
A healthy and flavorful North Indian breakfast, featuring succulent fish marinated in yogurt and aromatic spices, then baked to perfection for a high-protein start to your day.
For 1 serving
Pat the fish pieces thoroughly dry with a paper towel; this helps the marinade adhere better and prevents a watery texture.
In a medium bowl, combine the low-fat Greek yogurt, ginger-garlic paste, lemon juice, mustard oil, turmeric powder, red chili powder, cumin powder, coriander powder, garam masala, and salt. Mix well until you have a smooth, uniform marinade.
Add the dried fish pieces to the marinade, ensuring each piece is fully coated. Cover the bowl and refrigerate for at least 30 minutes, or up to 2 hours, to allow the flavors to meld.
Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper for easy cleanup.
Arrange the marinated fish pieces in a single layer on the prepared baking tray, ensuring they are not overcrowded. This promotes even cooking and browning.
Bake for 12-15 minutes, or until the fish is cooked through, opaque, and lightly browned at the edges. Be careful not to overcook, as fish can dry out quickly.
Serve the Baked Fish Tikka hot, optionally garnished with a squeeze of fresh lemon juice or a sprinkle of fresh coriander.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra smoky flavor, you can finish the fish under the broiler for 1-2 minutes after baking, watching carefully to prevent burning.
- 2Ensure your fish is completely thawed and well-dried before marinating; excess moisture can dilute the marinade and lead to steaming instead of baking.
- 3You can prepare the marinade ahead of time and store it in the refrigerator for up to 2 days, adding the fish just before marination.
Adapt it for your goals.
Chicken or Paneer Tikka
Substitute fish with boneless chicken pieces or paneer cubes. Marinate chicken for longer (4-6 hours) and paneer for 30 minutes, then bake as directed.
Spicier VersionSpicier Version
Increase the amount of red chili powder or add a pinch of cayenne pepper to the marinade for an extra kick of heat.
Air Fryer MethodAir Fryer Method
For a crispier texture, cook the marinated fish in an air fryer at 180°C (350°F) for 8-10 minutes, flipping halfway through.
Why this is on our healthy list.
High Protein Content
With 23g of protein per serving from fish and Greek yogurt, this dish supports muscle maintenance and provides satiety.
Lean & Low Calorie
Utilizing lean white fish and low-fat yogurt keeps the calorie count low, making it suitable for weight management.
Anti-inflammatory Spices
Ingredients like turmeric and ginger are known for their anti-inflammatory and antioxidant properties, contributing to overall well-being.
Frequently asked questions
Yes, cod, salmon, or even firm white fish like mahi-mahi work well. Adjust baking time slightly based on the thickness of the fillet.