Low Sodium Fish Tikka

Transform your mealtime with this flavorful yet heart-healthy Low Sodium Fish Tikka, a perfect combination of vibrant spices and tender, melt-in-your-mouth fish. Made with boneless fish fillets marinated in a luscious blend of yogurt, ginger garlic paste, fresh lemon juice, and aromatic spices like cumin, turmeric, and garam masala, this recipe delivers all the rich, smoky flavors of traditional tikka without the excess salt. Grilled or baked to perfection, each bite is subtly charred for a tantalizing finish. Ideal for those watching their sodium intake, this quick and easy recipe takes just 15 minutes to prep, making it a wholesome yet impressive dish for weeknight dinners or weekend gatherings. Garnished with fresh coriander and paired with a zesty cucumber salad or cooling mint chutney, this fish tikka is a must-try for lovers of Indian cuisine.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Boneless fish fillets (such as cod or tilapia)
• 100 grams Plain yogurt
• 1 tablespoon Ginger garlic paste
• 2 tablespoons Lemon juice
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Ground turmeric
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 teaspoon Fenugreek leaves (dried, optional)
• 2 tablespoons Olive oil
• 2 tablespoons Fresh coriander leaves (for garnish)

Directions

Step 1

Cut the fish fillets into bite-sized pieces and set aside.

Step 2

In a large mixing bowl, combine yogurt, ginger garlic paste, lemon juice, ground cumin, ground coriander, ground turmeric, garam masala, red chili powder, and fenugreek leaves (if using). Mix well to create a smooth marinade.

Step 3

Add the fish pieces to the marinade, ensuring they are well coated. Cover the bowl and let it marinate in the refrigerator for at least 1 hour, or overnight for best results.

Step 4

Preheat your oven to 200°C (400°F) or set your grill to medium heat.

Step 5

Lightly grease a baking tray or grill rack with olive oil.

Step 6

Place the marinated fish pieces on the tray or grill rack, leaving a little space between each piece to ensure even cooking.

Step 7

Bake or grill the fish for 15-20 minutes, turning halfway through, until the fish is cooked through and slightly charred around the edges.

Step 8

While cooking, occasionally baste the fish with any leftover marinade for extra flavor and moisture.

Step 9

Remove from the oven or grill and let it rest for a few minutes.

Step 10

Garnish with fresh coriander leaves and serve hot. Pair with a side of cucumber salad or a bowl of mint chutney for a refreshing accompaniment.

Nutrition Facts

Serving size	(688.5g)

Amount per serving	% Daily Value*
Calories	832.1

Total Fat 34.9g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 256mg	0%
Sodium 395.0mg	0%
Total Carbohydrate 29.4g	0%
Dietary Fiber 4.4g	0%
Total Sugars 8.5g
Protein 99.3g	0%

Vitamin D 1048IU	0%
Calcium 327.9mg	0%
Iron 8.4mg	0%
Potassium 2212.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.9%

Protein: 47.9%

Carbs: 14.2%