Tandoori White Fish with a Green Chili Rice

Experience the perfect balance of bold spices and fresh flavors with this Tandoori White Fish with Green Chili Rice recipe. Tender white fish fillets, such as cod or tilapia, are marinated in a rich blend of yogurt, garlic, ginger, and classic Indian spices like turmeric, cumin, and smoked paprika, then roasted to perfection with a hint of char. Paired with aromatic basmati rice infused with the heat of green chilies, sautéed onions, and a touch of cilantro, this dish delivers a vibrant and wholesome meal that’s as satisfying as it is flavorful. Perfect for busy weeknights or an impressive dinner, this recipe brings the warm, smoky aroma of tandoori cooking straight to your home kitchen. Ready in under an hour, it’s a must-try for fans of Indian cuisine and spice lovers alike.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, tilapia, or halibut)
• 150 g plain yogurt
• 3 pieces garlic cloves, minced
• 1 tbsp ginger, grated
• 0.5 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 0.5 tsp cayenne pepper
• 2 tbsp lemon juice
• 1 tsp salt
• 1 tbsp vegetable oil
• 1 cup basmati rice
• 2 pieces green chilies, finely chopped
• 2 tbsp cilantro leaves, chopped
• 1 large onion, finely diced
• 2 pieces garlic cloves, minced (for rice)
• 0.5 tsp ground cumin (for rice)
• 2 cups chicken or vegetable stock
• 1 tbsp butter

Directions

Step 1

In a mixing bowl, combine the yogurt, garlic, ginger, turmeric, cumin, coriander, smoked paprika, cayenne pepper, lemon juice, and salt to create the tandoori marinade.

Step 2

Coat the white fish fillets with the marinade, ensuring they are evenly covered. Cover and refrigerate for at least 30 minutes, or ideally up to 2 hours.

Step 3

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil.

Step 4

Place the marinated fish fillets on the prepared baking sheet and drizzle them with vegetable oil.

Step 5

Bake the fish in the oven for 12-15 minutes, or until cooked through and flakes easily with a fork. For a charred effect, broil for an additional 2-3 minutes.

Step 6

While the fish cooks, rinse the basmati rice under cold water until the water runs clear.

Step 7

In a medium saucepan, melt the butter over medium heat. Add the onion and sauté until softened, about 3-4 minutes.

Step 8

Add the garlic, green chilies, and ground cumin to the saucepan. Cook for an additional minute until fragrant.

Step 9

Stir in the rinsed rice and toast it lightly in the butter mixture for 1-2 minutes.

Step 10

Pour in the chicken or vegetable stock, bring to a boil, then reduce the heat to low. Cover and simmer for about 15 minutes, or until the rice is fully cooked and the liquid is absorbed.

Step 11

Remove the rice from heat and let it sit, covered, for 5 minutes. Fluff with a fork and stir in the chopped cilantro.

Step 12

Plate the green chili rice and top it with the tandoori white fish fillets. Serve immediately and enjoy!

Nutrition Facts

Serving size	(1476.2g)

Amount per serving	% Daily Value*
Calories	1069.5

Total Fat 34.7g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 8.8g
Cholesterol 241.9mg	0%
Sodium 4518.1mg	0%
Total Carbohydrate 90.7g	0%
Dietary Fiber 6.7g	0%
Total Sugars 19.6g
Protein 102.4g	0%

Vitamin D 874.2IU	0%
Calcium 515.3mg	0%
Iron 9.4mg	0%
Potassium 2224.7mg	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: 28.8%

Protein: 37.8%

Carbs: 33.4%