Baked Tandoori Fish Tikka
Tender chunks of white fish marinated in a classic tandoori spiced yogurt blend, then baked until lightly charred and juicy. A perfect high-protein, low-carb main that brings smoky tandoor flavor to your oven.
For 4 servings
6 steps. 15 minutes total.
- 1
Step 1
- a.Preheat your oven to 400°F (200°C).
- b.Line a baking sheet with parchment paper or foil.
- c.Pat the fish cubes completely dry with paper towels. This helps the marinade stick better.
- d.If using wooden skewers, ensure they are soaking in water to prevent them from burning.
TIPDrying the fish is a crucial step for a great texture and flavor absorption. - 2
Step 2
TIPWhisk the yogurt well before adding other ingredients to ensure there are no lumps. - 3
Step 3
TIPAvoid marinating fish for too long, as the acid in the lemon juice and yogurt can start to 'cook' it, making it mushy. - 4
Step 4
- 5
Step 5
- a.Arrange the skewers on the prepared baking sheet.
- b.Place the sheet in the preheated oven and bake for 12-15 minutes.
- c.Flip the skewers halfway through the baking time.
- d.For a charred, tandoor-like effect, switch the oven to the broil setting for the last 1-2 minutes. Watch closely to prevent burning.
TIPThe fish is cooked when it's opaque and flakes easily with a fork. Be careful not to overcook it. - 6
Step 6
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use firm-fleshed white fish like tilapia, basa, cod, or mahi-mahi for the best results.
- 2For a smokier flavor, you can place a small piece of burning charcoal in a bowl inside the marinating fish, drizzle with a little ghee, and cover for 2 minutes.
- 3Ensure your yogurt is thick. If it's watery, hang it in a muslin cloth for 30 minutes to drain excess water.
- 4To grill, cook on a preheated grill over medium-high heat for 8-10 minutes, turning once, until cooked through.
- 5These tikkas can also be cooked in an air fryer at 375°F (190°C) for about 10-12 minutes.
Adapt it for your goals.
Vegan
Replace the fish with firm tofu or large cauliflower florets. Use a plant-based yogurt for the marinade.
dairy freeDairy free
Substitute the Greek yogurt with a thick, unsweetened coconut or almond-based yogurt.
kid friendlyKid friendly
Reduce the amount of chili powder and garam masala to make the flavor milder for children.
quickQuick
If you're short on time, you can skip the 30-minute marination. The flavor will be less intense but still delicious.
Why this is on our healthy list.
Excellent Source of Lean Protein
Fish is a high-quality lean protein that is essential for muscle building, repair, and overall body function.
Rich in Omega-3 Fatty Acids
Many types of fish are rich in omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Low in Carbohydrates
This dish is naturally low in carbs, making it suitable for low-carb, keto, and diabetic-friendly diets.
Boosts Metabolism
The spices used in the tandoori marinade, such as chili and cumin, are known to have properties that can help boost metabolism.
Frequently asked questions
Yes, it is very healthy. It's high in lean protein, low in carbohydrates and fats, and baked instead of fried. The spices also offer various health benefits.