Low Fat Fish Tikka
Indulge in the tantalizing flavors of Low Fat Fish Tikka, a healthy twist on a classic Indian favorite! This vibrant dish pairs tender chunks of firm white fish, like cod or tilapia, with a zesty marinade made from low-fat yogurt, aromatic spices, and a hint of tangy lemon juice. The magic lies in the marinade, infused with garlic, ginger, cumin, and garam masala for intense, mouthwatering flavor. Baked to perfection and lightly broiled for a smoky char, this low-calorie, protein-packed recipe is perfect for guilt-free indulgence. Ready in just 35 minutes and garnished with fresh coriander, it’s an excellent choice for a nutritious appetizer or a flavorful main dish when paired with mint chutney or salad. Perfect for health-conscious food lovers seeking a blend of taste and wellness!
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Ingredients
- 500 grams firm white fish fillets (like cod or tilapia)
- 150 grams low-fat yogurt
- 1 tablespoon ginger paste
- 1 tablespoon garlic paste
- 2 tablespoons lemon juice
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 0 cooking spray
- 2 tablespoons fresh coriander leaves, chopped
Directions
Step 1
Rinse and pat dry the fish fillets. Cut them into bite-sized chunks.
Step 2
In a large mixing bowl, combine low-fat yogurt, ginger paste, garlic paste, lemon juice, cumin powder, coriander powder, turmeric powder, red chili powder, garam masala, and salt.
Step 3
Mix the spices well into the yogurt to create a smooth marinade.
Step 4
Add the fish chunks to the marinade and coat them evenly. Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more intense flavor.
Step 5
Preheat the oven to 200°C (392°F). Line a baking tray with aluminum foil and lightly spray with cooking spray to prevent sticking.
Step 6
Place the marinated fish chunks on the prepared tray, spacing them out to ensure they cook evenly.
Step 7
Bake in the preheated oven for about 10-12 minutes or until the fish is cooked through, turning once halfway to ensure even cooking.
Step 8
Switch the oven to broiler mode and broil the fish for an additional 3 minutes to get a slightly charred look and enhance the flavors.
Step 9
Garnish the fish tikka with fresh coriander leaves.
Step 10
Serve hot with a side of mint chutney or a fresh salad for a complete meal.
Nutrition Facts
| Serving size | (728.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 678.8 |
| Total Fat 9.4g | 0% |
| Saturated Fat 2.9g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 259.9mg | 0% |
| Sodium 3702.9mg | 0% |
| Total Carbohydrate 36.0g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 12.3g | |
| Protein 113.2g | 0% |
| Vitamin D 1083.9IU | 0% |
| Calcium 494.3mg | 0% |
| Iron 6.4mg | 0% |
| Potassium 2376.4mg | 0% |
Source of Calories