Tandoori fish on the tawa
Spiced curd-marinated fish seared in 10 minutes; 26 g protein for 215 kcal.
- Time
- 20 min (10 prep + 10 cook)
- Makes
- 1 serving
- Level
- Easy
- Gear
- Tawa
Per serving
1 fillet (160 g)
- Calories
- 215kcal
- Protein
- 26g
- Carbs
- 3g
- Fibre
- 1g
- Fat
- 11g
- Sugar
- 2g
A fish fillet rubbed with hung curd, ginger-garlic, Kashmiri chilli, ajwain and lemon, then cooked on a hot tawa with a teaspoon of oil. It is the tandoori flavour without the deep-fried batter of fish fry, and the fish stays moist under the marinade. A light dinner with salad or a post-workout plate.
- High protein
- Low calorie
- Low carb
- No added sugar
- Dinner
- Post-workout
Contains fish, dairy.
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Ingredients
Method
- 1
Pat the fish dry. Mix curd, ginger-garlic paste, chilli powder, turmeric, ajwain, garam masala, half the lemon and salt. Coat the fish and rest 20 minutes in the fridge.
- 2
Heat a tawa on medium-high and brush with the oil. Lay the fish skin side down (if it has skin) and do not move it for 3 to 4 minutes until the edges turn opaque and the underside chars.
- 3
Flip carefully with a flat spatula and cook 3 minutes more until the flesh flakes when pressed.
- 4
Squeeze over the remaining lemon and serve with onion rings.
Tips
- A dry fillet and a well-heated tawa stop the fish sticking.
- Thinner fillets like basa need only 2 to 3 minutes a side.
Swaps
- No fish? Use 150 g chicken breast beaten thin; cook 4 to 5 minutes a side.
Storage
Eat fresh. Marinated raw fish keeps 1 day in the fridge.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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- Calories
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- Protein
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