Tandoori Fish: A Flavorful Indian-Inspired Delight
Tandoori Fish is a vibrant and aromatic dish where succulent pieces of fish are marinated in a spiced yogurt mixture and grilled to perfection. With a harmonious blend of warm spices, tangy yogurt, and a squeeze of fresh lemon, this dish delivers a delightful experience for your taste buds. Whether you choose salmon or monkfish, the Tandoori Fish is sure to impress your guests or make for an unforgettable meal.
Ingredients for Tandoori Fish
Serves: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Spice Level: Medium
| Ingredient | Amount |
|---|---|
| Salmon or monkfish, in thick chunks | 500g |
| Lemon | 1, divided |
| Salt | To taste |
| Cumin seeds | 1 tsp |
| Garlic cloves, roughly chopped | 3 cloves |
| Fresh ginger, roughly chopped | 4 cm piece |
| Green chilli, chopped | 1 |
| Greek yogurt, thick | 1 heaped tbsp |
| Kashmiri chilli powder or paprika | 1 tsp |
| Garam masala | 1 tsp |
| Chickpea flour (besan) | 1 heaped tsp |
| Fresh coriander, finely chopped | 1 tbsp |
| Vegetable oil | 1 tsp |
| Lemon juice to garnish | As needed |
| Fresh coriander, chopped | Handful (for garnish) |
Allergen Information
- Contains Dairy: This recipe includes Greek yogurt, so it’s not suitable for those with a dairy intolerance or allergy.
- Contains Fish: The primary protein in this dish is fish, so it is not suitable for individuals with a fish allergy.
- Gluten-Free: This recipe is naturally gluten-free, as it doesnβt contain any wheat or gluten-based ingredients.
- Vegetarian Option: While this recipe calls for fish, you can easily substitute the fish with tofu or vegetables like cauliflower for a plant-based version.
Dietary Preferences
- Low Carb: This recipe is a great option for those following a low-carb diet.
- High Protein: Packed with high-quality protein from the fish and yogurt, this dish provides a substantial nutritional boost.
- Keto-Friendly: The absence of grains and minimal carbs in the ingredients make this recipe suitable for a keto diet.
Instructions to Prepare Tandoori Fish
-
Prepare the Fish
Begin by placing the salmon or monkfish chunks into a large mixing bowl. Squeeze the juice of half the lemon over the fish and add salt to taste. Mix the ingredients together to ensure the fish is evenly coated. -
Toast and Add Cumin Seeds
Lightly crush the cumin seeds with a pestle and mortar or a rolling pin to release their fragrant oils. Add the crushed cumin seeds to the fish mixture. -
Make the Marinade
In a separate bowl, crush the ginger and garlic cloves until they form a smooth paste. Add this paste to the fish mixture along with the chopped green chili. Stir in the remaining marinade ingredients, which include thick Greek yogurt, kashmiri chili powder (or paprika), garam masala, chickpea flour, fresh coriander, and vegetable oil. Ensure that all the fish pieces are well-coated with the marinade. Let the fish marinate for at least 30 minutes. If you’re short on time, even 15 minutes will work, but longer marinating will enhance the flavor. -
Preheat the Grill
Preheat your grill to a medium-high heat setting. Alternatively, you can bake the fish in the oven at 200Β°C (390Β°F) if you don’t have access to a grill. -
Grill the Fish
Once the fish is marinated, you can either thread the fish onto skewers or place it directly on a baking sheet. Grill the fish for about 10 to 15 minutes, or until the fish is cooked through and slightly charred at the edges. The fish should flake easily with a fork when fully cooked. -
Finish and Serve
After grilling, squeeze a little fresh lemon juice over the fish and sprinkle with chopped coriander to garnish. Serve immediately with a side of rice, naan, or a fresh salad for a complete meal.
Nutritional Information (per serving)
Note: Nutritional values are approximate and can vary depending on the specific ingredients used.
| Nutrient | Amount per serving |
|---|---|
| Calories | 230 kcal |
| Protein | 25g |
| Carbohydrates | 8g |
| Fat | 12g |
| Saturated Fat | 2g |
| Fiber | 1g |
| Sugars | 3g |
| Sodium | 200mg |
Cooking Tips & Advice
- Choose the Right Fish: Salmon is ideal for this recipe because of its rich flavor and tender texture. Monkfish is another great choice, as it holds its shape well when grilled and has a slightly firmer texture.
- Adjust the Spice: If you prefer a milder version, reduce the amount of green chili and kashmiri chili powder. You can always adjust the spice level to suit your taste.
- Marinating Time: While 30 minutes is ideal, if you are pressed for time, marinate the fish for as little as 15 minutes for a quick and tasty dish.
- Use a Grill Pan: If you donβt have a grill, you can easily use a grill pan on the stovetop for a similar smoky effect.
- Pairings: Tandoori Fish pairs wonderfully with a variety of accompaniments, such as a cooling cucumber raita, lemon rice, or a fresh cucumber and tomato salad.
Conclusion
Tandoori Fish is a vibrant, flavorful dish that combines the richness of fish with the aromatic and spicy notes of Indian cuisine. Whether you’re grilling or baking, this dish is quick to prepare, and the marinade infuses the fish with delicious flavors that will leave your guests asking for more. Perfect for a weeknight dinner or a special gathering, Tandoori Fish will undoubtedly become a new favorite in your culinary repertoire. Enjoy it with a sprinkle of fresh coriander, a squeeze of lemon, and a side of your choice for a complete, satisfying meal.
