Tandoori Fish
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Prep Time
10 mins
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Cook Time
10 mins
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Additional Time
30 mins
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Total Time
1 hr
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Servings
6 servings
-
Calories
276 kcal
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Course
Main Course
Tandoori Fish
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This tandoori fish, made with a handful of basic ingredients your kitchen is likely to be stocked with makes a delicious and healthy meal.
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Ingredients
- 2 lb fish (see notes)
- 2 tablespoon cornflour
- ¼ cup cooking oil
- 2 teaspoon garlic paste
- 2 teaspoon ginger paste
- 1 lemon
- 2 teaspoon coriander powder
- 2 teaspoon salt (see notes)
- ½ teaspoon turmeric powder
- 2 teaspoon red chili powder (see notes)
- 2 teaspoon Beetroot powder (see notes)
- 1 cup yogurt
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Instructions
- Wash the tilapia and cut each filet into 2 pieces.
- Pat each piece dry and sprinkle with the cornflour. (see notes)
- Measure the spices, garlic, ginger, cooking oil, lemon juice, and beetroot powder and make a paste.
- Add the yogurt to this and then add it to the fish and refrigerate for 30 minutes. (see notes)
- After 30 minutes, preheat a grill pan with cooking oil and place the fish on it to cook in small batches. (see notes)
- After 10 minutes, flip the pieces of fish over and continue to cook for another 5-10 minutes.
- Check the filets using a thermometer and stop cooking once the fish reaches an internal temperature of 145 degrees Fahrenheit. (see notes)
- Serve the fish immediately for best results.
Notes
- The fish - I've used tilapia in this recipe, but any flaky white fish such as grouper, mahi mahi, snapper, basa, sea bass, or monkfish will work.
- The spices - This recipe's spice level is medium, so feel free to adjust the red chilies and salt according to your preferences.
- Beetroot powder - This is an organic way to add a traditional red color to your tandoori marinade. However, feel free to omit it, as it does not impact the flavor.
- The cornflour - This will help keep the fish dry so that the marinade will stick to it.
- Marinating the fish - Don't marinate the fish for more than 30 minutes. The meat is so tender that the lemon's acidity can cause it to start cooking.
- Cooking the fish - I find that using a grill pan and cooking the fish on a stovetop is best for this recipe. However, if you prefer an oven or air fryer, follow the instructions below.
- Use a thermometer - Always use a good meat thermometer to check if the fish is done. The ideal internal temperature is 145 degrees Fahrenheit.
- Oven - Preheat the oven to 450 degrees Fahrenheit and bake the fish in a roasting pan with a rack. Cook for 20 minutes, flipping the fish over halfway through. Check for doneness using a thermometer.
- Airfry - For this method, preheat the air fryer to 400 degrees Fahrenheit and cook the fish for 10 minutes, flipping halfway through and checking with a thermometer at the end.
Nutrition Information
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Serving
6servings
Calories
276kcal
(14%)
Carbohydrates
7g
(2%)
Protein
32g
(64%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
7g
Trans Fat
0.04g
Cholesterol
81mg
(27%)
Sodium
885mg
(37%)
Potassium
577mg
(16%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
242IU
(5%)
Vitamin C
10mg
(11%)
Calcium
80mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 276 kcal
% Daily Value*
| Serving | 6servings | |
| Calories | 276kcal | 14% |
| Carbohydrates | 7g | 2% |
| Protein | 32g | 64% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.04g | 2% |
| Cholesterol | 81mg | 27% |
| Sodium | 885mg | 37% |
| Potassium | 577mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 242IU | 5% |
| Vitamin C | 10mg | 11% |
| Calcium | 80mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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