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Succulent pieces of firm fish marinated in a classic blend of yogurt and tandoori spices, then grilled to smoky perfection. A fantastic appetizer or light main course that brings the flavor of the tandoor to your home kitchen.
For 4 servings
Prepare Fish & First Marinade
Prepare Tandoori Marinade
Combine & Marinate
Succulent pieces of firm fish marinated in a classic blend of yogurt and tandoori spices, then grilled to smoky perfection. A fantastic appetizer or light main course that brings the flavor of the tandoor to your home kitchen.
This north_indian recipe takes 90 minutes to prepare and yields 4 servings. At 354.55 calories per serving with 32.83g of protein, it's a moderately challenging recipe perfect for appetizer or main_dish.
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Preheat & Skewer
Bake the Fish Tikka
Final Cook & Serve
Replace fish with 400g of paneer cubes for a classic Paneer Tikka. Marinate for at least 2 hours to allow flavors to penetrate.
Add 1 tsp of regular red chilli powder and 1-2 finely chopped green chillies to the second marinade for extra heat.
For a milder, creamier 'Malai' version, reduce chilli powder and add 3 tbsp of fresh cream (malai) and 1 tbsp of cashew paste to the marinade.
Fish provides high-quality protein essential for muscle repair, growth, and overall body function, without the high saturated fat content of some other protein sources.
Many types of fish are a prime source of omega-3s, which are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.
The use of yogurt (curd) introduces beneficial probiotics into your diet, which help maintain a healthy gut microbiome, aiding digestion and boosting immunity.
The blend of spices like turmeric, cumin, and chilli powder not only adds flavor but also contains compounds that can give a slight boost to your metabolism.
Yes, it's a very healthy dish. It's rich in lean protein and omega-3 fatty acids from the fish. Since it's baked or grilled instead of fried, it's low in unhealthy fats. The use of yogurt also adds beneficial probiotics.
One serving (around 210g) contains approximately 320-360 calories, depending on the type of fish and the amount of oil or butter used for basting.
Firm, fleshy fish are ideal as they hold their shape during cooking. Excellent choices include Kingfish (Surmai), Cod, Basa, Tilapia, or even Salmon. Avoid delicate fish that flake too easily.
Absolutely! You can cook the tikkas on a grill pan on the stovetop over medium-high heat for 4-5 minutes per side. You can also use an outdoor grill or an air fryer.
This usually happens if you don't use hung curd or thick Greek yogurt. Regular yogurt has a high water content (whey) which thins the marinade. To fix this, hang regular yogurt in a muslin cloth for 1-2 hours to drain the excess water.
You can prepare the marinade and marinate the fish a few hours ahead of time. However, do not marinate the fish for more than 1-2 hours as the acid can start to break down the fish protein, making it mushy.
This recipe goes great with these complete meals
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