Baked Rohu
A light and aromatic Indian baked fish where tender rohu fillets are marinated in a spiced yogurt blend and baked to perfection. The gentle cooking method keeps the fish moist and flaky while the marinade forms a delicate, fragrant crust. A wonderful centerpiece for a family lunch, served with steamed rice or warm rotis.
For 4 servings
- prep
Clean and pat dry the rohu steaks.
Wash the rohu steaks thoroughly under running water. Pat them completely dry with a kitchen towel to help the marinade stick better.
- mix
Prepare the yogurt marinade.
1.In a large bowl, whisk the yogurt until smooth.2.Add mustard oil, lemon juice, ginger paste, garlic paste, turmeric powder, red chili powder, cumin powder, garam masala, and salt.3.Mix everything into a thick, smooth paste. Add 2 tablespoons water if too thick. - prep · ~15 min
Marinate the fish steaks.
1.Place the dried rohu steaks in the marinade bowl.2.Gently coat each steak thoroughly with the spice-yogurt mixture.3.Cover the bowl and let it rest in the refrigerator for at least 15 minutes.TIPFor deeper flavor, marinate the fish for up to 1 hour in the fridge. - prep
Preheat the oven to 200°C (400°F).
Set your oven to preheat at 200°C. While it heats, ready the baking dish.
- assemble
Layer the baking dish with onions and tomatoes.
1.Lightly grease a baking dish with a few drops of oil.2.Spread the sliced onion in an even layer at the bottom.3.Arrange the tomato slices on top of the onions.TIPThe bed of onions and tomatoes prevents the fish from sticking and adds moistness. - assemble
Arrange the marinated fish on the bed.
1.Place the marinated rohu steaks in a single layer over the tomatoes.2.Tuck the slit green chilies around the fish.3.Pour any remaining marinade from the bowl over the steaks. - bake · ~20 min
Cover and bake the fish for 20 minutes.
Cover the baking dish tightly with aluminum foil. Place it in the preheated oven and bake for 20 minutes. The foil traps steam, keeping the rohu incredibly moist.
TIPDo not open the oven door halfway through; maintaining a steady temperature is key. - bake · ~5 min
Uncover and broil for a light char.
After 20 minutes, carefully remove the foil. Switch the oven to broil mode and cook for another 4-5 minutes to dry the surface slightly and add a gentle char on the edges. Watch closely to prevent burning.
- garnish
Garnish with fresh coriander and serve hot.
Remove the dish from the oven and let it rest for 2 minutes. Sprinkle generously with freshly chopped coriander leaves. Serve the baked rohu immediately with steamed rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the rohu steaks bone-dry before marinating to ensure the yogurt mixture clings evenly.
- 2Marinate for at least 30 minutes (up to 1 hour) for the spices to penetrate the thick fish steaks.
- 3Use thick, hung yogurt instead of thin yogurt to avoid a watery marinade that slides off the fish.
- 4Do not skip the foil cover during baking — it traps steam and keeps the rohu tender and flaky.
- 5Watch the broiler closely at the end; the sugar in the yogurt can burn quickly, so pull it out as soon as edges lightly char.
- 6Let the baked fish rest for 2 minutes before serving so the juices redistribute and the flesh stays moist.
Adapt it for your goals.
Air-fryer
Cook the marinated rohu in an air fryer at 180°C for 12-14 minutes, flipping halfway, for a faster, oil-free alternative with a crispier exterior.
no onion tomatoNo-onion-tomato
Skip the onion and tomato bed and line the baking dish with banana leaves or parchment paper for a cleaner, purely spice-focused flavor profile.
creamierCreamier
Substitute half the yogurt with fresh cream and add a teaspoon of kasuri methi (dried fenugreek leaves) for a richer, restaurant-style gravy-like finish.
pan seared finishPan-seared finish
After baking, sear the fish in a hot cast-iron pan with a teaspoon of ghee for 1 minute per side to add smoky caramelization.
Why this is on our healthy list.
Rich in Omega-3s
Rohu is an oily freshwater fish naturally high in omega-3 fatty acids, which support heart and brain health.
High-Quality Protein
A single serving of baked rohu provides a generous amount of lean protein essential for muscle repair and satiety.
Probiotic Boost
The yogurt marinade introduces live cultures that aid digestion and gut health, especially when kept uncooked in the outer crust.
Low in Added Fat
Baking requires minimal oil compared to frying, making this a lighter preparation that still delivers rich flavor.
Frequently asked questions
Yes, firm white fish like tilapia, basa, or sea bass work well — adjust baking time by 2-3 minutes depending on fillet thickness.
