Baked Fish Tikka
Chunks of firm fish marinated in a tangy yogurt-spice mix, threaded onto skewers, and baked until beautifully charred at the edges. This lighter take on the tandoori classic delivers smoky, juicy bites that pair perfectly with mint chutney and sliced onions.
For 4 servings
- prep · ~5 min
Prepare the fish and vegetables.
1.Pat the fish cubes completely dry with paper towels.2.Cut bell pepper into 1.5-inch squares and separate onion into petal-like layers.3.Place fish, bell pepper, and onion in a large mixing bowl.TIPDry fish thoroughly — any surface moisture dilutes the marinade and prevents browning. - mix · ~3 min
Make the marinade.
1.In a separate bowl, whisk hung yogurt until completely smooth.2.Add ginger-garlic paste, lemon juice, mustard oil, roasted besan, and all dry spices.3.Whisk into a thick, uniform paste with no lumps. - mix · ~2 min
Marinate the fish.
1.Pour the marinade over the fish and vegetables.2.Use your hands or a spoon to coat every piece generously.3.Cover the bowl with plastic wrap and refrigerate for at least 1 hour, up to 4 hours.TIPDon't marinate fish longer than 4 hours — the acid starts cooking the fish and turns it mushy. - prep · ~5 min
Preheat the oven and thread the skewers.
1.Preheat the oven to 220°C (430°F).2.Thread marinated fish, bell pepper, and onion alternately onto the soaked wooden skewers.3.Leave a small gap between each piece so heat circulates evenly. - bake · ~20 min
Bake the fish tikka.
1.Arrange the skewers on a foil-lined baking tray, keeping space between them.2.Brush each skewer lightly with the oil for greasing.3.Bake for 15-20 minutes, turning the skewers once halfway through.4.Fish is done when the edges are lightly charred and the flesh flakes easily.TIPFor a smoky finish, switch the oven to broil for the last 2 minutes — watch closely so the fish doesn't dry out. - garnish · ~1 min
Garnish with cilantro and serve hot.
1.Slide the tikka off the skewers onto a serving platter.2.Sprinkle with chopped cilantro and an extra pinch of chaat masala.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a firm-fleshed fish like kingfish or mahi-mahi so the cubes hold their shape during marination and baking.
- 2Hang the yogurt in a muslin cloth for 15 minutes to remove excess whey — this prevents a watery marinade.
- 3Dry-roast the besan until fragrant to eliminate the raw chickpea flour taste and help the marinade cling to the fish.
- 4Leave a small gap between pieces on the skewer so hot air circulates evenly and chars every side.
- 5For the best char, turn the skewers halfway through baking and finish under the broiler for 2 minutes.
- 6Do not marinate longer than 4 hours — the lemon juice in the marinade will start to cook the fish and make it mushy.
Adapt it for your goals.
Air-fryer
Cook the skewers in an air-fryer at 200°C for 10-12 minutes, turning once. This further reduces oil and yields an extra-crisp crust.
low oilLow-oil
Skip the oil brush before baking. The yogurt marinade already provides enough moisture to prevent sticking — ideal for those watching their fat intake.
jainJain
Replace onion and garlic in the ginger-garlic paste with asafoetida (hing) and use a yogurt made from plant-based milk. Perfect for Jain dietary restrictions.
Why this is on our healthy list.
Lean Protein Source
Firm white fish like kingfish or mahi-mahi provides high-quality, low-saturated-fat protein that supports muscle repair and satiety.
Rich in Anti-Inflammatory Spices
Turmeric, ginger, and garlic contain bioactive compounds (curcumin, gingerol, allicin) known to reduce inflammation and support immunity.
Probiotics from Yogurt
Hung yogurt retains live cultures that aid digestion and promote a healthy gut microbiome.
Low in Carbohydrates
With no grains or sugar in the marinade, this dish fits well into low-carb and keto-friendly meal plans.
Frequently asked questions
Yes, but thaw it completely in the refrigerator and pat it very dry with paper towels before marinating to avoid excess water diluting the marinade.
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