Grilled Rohu
Tender Rohu fish marinated in a classic blend of Indian spices, yogurt, and pungent mustard oil, then grilled to flaky perfection. A healthy, high-protein dish perfect for a light lunch or dinner.
For 4 servings
Prepare the marinade
In a medium bowl, combine the whisked yogurt, mustard oil, ginger-garlic paste, turmeric powder, cumin powder, red chili powder, garam masala, lemon juice, and salt. Mix well to form a smooth paste.
TIPWhisking the yogurt first prevents lumps and ensures a smooth coating on the fish.Marinate the fish
- Gently wash the fish steaks and pat them completely dry with paper towels.
- Add the fish to the marinade, ensuring each piece is evenly coated.
- Cover the bowl and let it marinate in the refrigerator for at least 30 minutes.
TIPDon't marinate for more than 2 hours, as the acid in the lemon juice and yogurt can start to 'cook' the fish and alter its texture.Grill the fish
- Preheat your grill or a grill pan over medium-high heat. Lightly brush the grates with oil to prevent sticking.
- Carefully place the marinated fish steaks on the hot grill.
- Cook for about 6-7 minutes on the first side, until you see nice grill marks and the edges are opaque.
- Gently flip the steaks and cook for another 5-6 minutes on the other side.
- The fish is done when it's cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
TIPAvoid moving the fish too much once it's on the grill. This helps develop a good crust and prevents it from breaking apart.Garnish and serve
Once cooked, carefully remove the fish from the grill. Garnish with freshly chopped coriander leaves and serve immediately with lemon wedges on the side.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Patting the fish completely dry before marinating is crucial for the marinade to adhere properly and for achieving a good sear.
- 2If using an oven, preheat to 200°C (400°F). Place the fish on a baking sheet lined with parchment paper and bake for 15-18 minutes, flipping halfway.
- 3For an air fryer, cook at 180°C (350°F) for 12-15 minutes, flipping once during cooking.
- 4Do not overcrowd the grill pan. Cook in batches if necessary to ensure each piece cooks evenly and gets a nice char.
- 5Let the fish rest for a minute or two after grilling before serving. This allows the juices to redistribute.
Frequently asked questions
Yes, Grilled Rohu is a very healthy dish. Rohu is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. Grilling is a low-fat cooking method that keeps the calorie count down.
