Fish Tikka

Fish Tikka is a succulent Indian seafood dish featuring marinated chunks of fish grilled to perfection. The blend of spices and yogurt creates a flavorful and protein-rich meal that is both delicious and satisfying.

Ingredients

• Fish fillets (boneless, such as salmon or cod) - 300 grams
• Plain yogurt - 100 grams
• Lemon juice - 2 tablespoons
• Ginger paste - 1 tablespoon
• Garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - to taste
• Vegetable oil - 1 tablespoon
• Bell peppers (cut into chunks) - 1 medium
• Onion (cut into chunks) - 1 medium
• Skewers (if using wooden skewers, soak in water for 30 minutes) - 4-6 pieces

Steps

1. Cut the fish fillets into bite-sized cubes and place them in a bowl.
2. In a separate bowl, mix the yogurt, lemon juice, ginger paste, garlic paste, red chili powder, turmeric powder, garam masala, cumin powder, and salt to create a marinade.
3. Pour the marinade over the fish cubes and mix gently to coat all pieces. Cover the bowl and refrigerate for at least 15 minutes.
4. While the fish is marinating, prepare the vegetables by cutting the bell peppers and onion into chunks.
5. Preheat the grill or oven to 200°C (400°F).
6. Thread the marinated fish, bell peppers, and onion onto the skewers alternately.
7. Brush the skewers with vegetable oil and place them on the grill or in the oven.
8. Cook for 10-15 minutes, turning occasionally, until the fish is cooked through and has a nice char.
9. Remove from the grill and let rest for a couple of minutes before serving.
10. Serve hot with lemon wedges and a side of mint chutney.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

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