Meal Prep · North Indian
Tandoori Fish
Savor the smoky, spicy flavors of this classic North Indian marinated fish, perfect for a healthy weeknight meal.
Ingredients
Tap to check offMethod
Step-by-step- Pat the fish pieces dry with paper towels; this helps the marinade adhere better.
- In a large bowl, combine yogurt, ginger-garlic paste, lemon juice, tandoori masala, cumin, coriander, turmeric, red chili powder, garam masala, salt, and mustard oil. Mix well until smooth.
- Add the fish pieces to the marinade, ensuring each piece is fully coated. Cover the bowl and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.
- Preheat your oven to 400°F (200°C) or prepare your grill for medium-high heat. If using an oven, line a baking sheet with parchment paper or foil and lightly grease.
- Arrange the marinated fish pieces in a single layer on the prepared baking sheet or directly on the grill grates. Do not overcrowd.
- Bake for 15-20 minutes, or grill for 3-4 minutes per side, until the fish is cooked through and flakes easily with a fork. For extra char, you can broil for the last 2-3 minutes in the oven.
- Garnish with fresh cilantro and serve immediately with lemon wedges, along with naan, rice, or a fresh salad.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 45 g |
| Fat | 15 g |
| Carbohydrates | 10 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover Tandoori Fish in an airtight container in the refrigerator.
Freezer Up to 2 months
Freeze cooked Tandoori Fish in a freezer-safe container or bag. Thaw overnight in the refrigerator before reheating.
Reheat Oven/Air Fryer/Microwave
Gently reheat in a preheated oven at 300°F (150°C) for 10-15 minutes, in an air fryer at 350°F (175°C) for 5-7 minutes, or briefly in the microwave until warmed through. Be careful not to overcook and dry out the fish.
Chef’s Corner
- For the best flavor, use full-fat Greek yogurt as it prevents curdling and yields a richer marinade. Drain excess whey if your yogurt is too watery.
- Don’t over-marinate delicate fish like tilapia for more than 1-2 hours, as the lemon juice can start to ‘cook’ the fish (ceviche effect). Firmer fish can handle longer marination.
- Achieve a beautiful char and smoky flavor by grilling the fish or using a hot cast-iron pan. A quick broil at the end of baking also helps.
- If you don’t have tandoori masala, you can make a substitute with a mix of garam masala, cumin, coriander, turmeric, ginger powder, garlic powder, and a pinch of red food coloring (optional).
