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Tandoori Fish

This tandoori fish, made with a handful of basic ingredients your kitchen is likely to be stocked with makes a delicious and healthy meal.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
1 hr
Servings: 6 servings
Calories: 276 kcal
Course: Main Course
Cuisine: Indian , Pakistani

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

Instructions

    Cup of Yum
  1. Wash the tilapia and cut each filet into 2 pieces.
  2. Pat each piece dry and sprinkle with the cornflour. (see notes)
  3. Measure the spices, garlic, ginger, cooking oil, lemon juice, and beetroot powder and make a paste.
  4. Add the yogurt to this and then add it to the fish and refrigerate for 30 minutes. (see notes)
  5. After 30 minutes, preheat a grill pan with cooking oil and place the fish on it to cook in small batches. (see notes)
  6. After 10 minutes, flip the pieces of fish over and continue to cook for another 5-10 minutes.
  7. Check the filets using a thermometer and stop cooking once the fish reaches an internal temperature of 145 degrees Fahrenheit. (see notes)
  8. 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.
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  • 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

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

% 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.