Tandoori Fish

Tandoori Fish is a vibrant and aromatic dish that marries the smoky flavors of traditional Indian tandoori spices with fresh, flaky fish. Perfectly grilled, it offers a delightful balance of spices and zest, making it a standout seafood choice.

Ingredients

• White fish fillets (e.g., tilapia, cod) - 300 grams
• Plain yogurt - 100 grams
• Lemon juice - 2 tablespoons
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 tablespoon
• Tandoori masala - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Fresh cilantro (for garnish) - 2 tablespoons

Steps

1. In a mixing bowl, combine plain yogurt, lemon juice, minced garlic, grated ginger, tandoori masala, turmeric powder, cumin powder, coriander powder, salt, and black pepper to create a marinade.
2. Add the fish fillets to the marinade, ensuring they are well-coated. Cover and let marinate in the refrigerator for at least 15 minutes.
3. Preheat the grill or oven to 200°C (400°F). If using a grill, lightly oil the grill grates to prevent sticking.
4. Remove the fish from the marinade and shake off any excess. Brush both sides with olive oil.
5. Place the fish fillets on the grill or a baking sheet if using the oven. Grill or bake for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Garnish with fresh cilantro before serving, and enjoy your Tandoori Fish with a side of rice or salad.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 10 g
• Fiber: 0 g
• Sugar: 6 g
• Sodium: 700 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.1 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, supporting muscle repair and growth.

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