Tandoori Fish
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How to Make Tandoori Fish (Traditional & Healthy Version)
Tandoori Fish is a celebrated North Indian delicacy, renowned for its smoky aroma and vibrant flavors. Originating from Punjab, this dish is traditionally cooked in a tandoor (clay oven), infusing the marinated fish with a unique charred taste. The magic of Tandoori Fish lies in its marinade, a blend of hung curd (dahi), robust Indian spices like jeera (cumin), dhania (coriander), and a hint of kasuri methi (dried fenugreek leaves). Popular at Punjabi weddings and festive gatherings, Tandoori Fish is a staple at family lunches, especially during festivals such as Lohri and Baisakhi. The taste is a harmonious balance of smoky, tangy, and mildly spicy notes, achieved through the careful use of garam masala, red chilli powder, and lemon juice. While traditionally associated with celebratory occasions, health-conscious Indians now enjoy this protein-rich dish for its low-carb content and minimal use of oil. Served with onion rings (pyaz ka lachha), green chutney, and a wedge of nimbu (lemon), Tandoori Fish makes for an impressive yet simple lunch that brings the flavors of the tandoor right to your kitchen.
Ingredients(for 2 medium fillets (approx. 120g each))
- 250g Fresh fish fillets (Rohu or Surmai preferred)
- 1/2 cup Hung curd (dahi) (Thick yogurt)
- 1 tablespoon Ginger-garlic paste (Adrak-lahsun paste)
- 1 teaspoon Red chilli powder (Lal mirch)
- 1/2 teaspoon Turmeric powder (Haldi)
- 1 teaspoon Coriander powder (Dhaniya powder)
- 1/2 teaspoon Cumin powder (Jeera powder)
- 1/2 teaspoon Garam masala (Optional for extra aroma) - optional
- 1 teaspoon Kasuri methi (Dried fenugreek leaves) - optional
- 2 teaspoons Lemon juice (Nimbu ras)
- 1 tablespoon Mustard oil (Sarson ka tel)
- to taste Salt (Namak)
Instructions
- 1
Wash and pat dry the fish fillets. Make shallow cuts on the surface for better marinade penetration.
5 minutes
Use fresh fish for best flavor and texture.
- 2
Prepare the marinade by mixing hung curd, ginger-garlic paste, red chilli powder, turmeric, coriander powder, cumin powder, salt, lemon juice, and mustard oil in a bowl. Optionally add garam masala and kasuri methi.
5 minutes
Hung curd ensures the marinade is thick and coats well.
- 3
Rub the marinade generously over the fish fillets, ensuring it gets into the cuts. Cover and let it marinate for at least 30 minutes (or up to 2 hours for deeper flavor).
30 minutes
Longer marination enhances taste and keeps fish juicy.
- 4
Preheat your oven or tandoor to 200°C. Line a baking tray with foil and lightly grease it.
5 minutes
If using a tawa, heat on medium and brush with oil.
Why This Dish is Healthy
This recipe is particularly healthy because it avoids deep frying, using grilling or baking instead. The use of spices not only adds flavor but also offers anti-inflammatory properties. Hung curd replaces cream, reducing fat while enhancing taste. With a lean protein base, low carbs, and healthy fats, Tandoori Fish fits perfectly into weight management, diabetic, and high-protein diets.
Tandoori Fish is packed with high-quality protein, essential for muscle repair and overall health. Using hung curd (dahi) provides calcium and probiotics, supporting digestion. The marinade features antioxidant-rich spices like turmeric (haldi), cumin (jeera), and coriander (dhaniya), which aid metabolism and boost immunity. Mustard oil (sarson ka tel) adds healthy fats and omega-3s. The dish is low in carbohydrates and can be made with minimal oil, making it suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use thick fish fillets for juicier results.
- 💡Tip 2: Marinate overnight for deeper flavor.
- 💡Tip 3: Squeeze fresh lemon just before serving for extra zing.
Storage & Serving
Store leftover Tandoori Fish in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in the oven to retain moisture. Avoid freezing as texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
