Indian & South Asian · Lunch · Dinner
Tandoori Fish
तंदूरी मछली (Tandoori Machhli)
Chunks of flaky white fish coated in a tangy, smoky-red yogurt and spice marinade, then roasted hot until the edges char like they came out of a tandoor. Served with crisp onion, lemon and fresh coriander for a light, high-protein meal.
- Prep
- 60 min
- Cook
- 15 min
- Total
- 75 min
- Serves
- 4
Calories come from: Carbs 19% · Fat 22% · Protein 59%
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Ingredients
For 4 servings- 600 gCod fillets, skinless (or other firm white fish)
- 2 tbsp30 gLemon juice
- 1 tsp6 gSalt
- 4 cloves12 gGarlic, finely grated
- 5 cm piece15 gFresh ginger, finely grated
- 2/3 cup150 gPlain nonfat Greek yogurt
- 2 tbsp15 gChickpea flour (besan)
- 2 tsp5 gKashmiri chilli powder
- 1 tspGround cumin
- 1 tspGround coriander
- 1 tspGaram masala
- 1/2 tspGround turmeric
- 1 tbsp14 gMustard oil (or olive oil)
- 1 medium110 gRed onion, sliced into thin rings
- 1/2 cup10 gFresh coriander leaves, chopped
- 1 medium60 gLemon, cut into wedges (optional)
Steps
- 1
Pat the fish dry with paper towels and cut it into large chunks, about 5 cm.
- 2
In a bowl, mix the lemon juice, salt, garlic and ginger.
- 3
Toss the fish in the lemon mixture and leave for 15 minutes.
- 4
In a separate bowl, stir together the yogurt, chickpea flour, chilli powder, cumin, ground coriander, garam masala, turmeric and 2 tsp of the oil until smooth.
- 5
Add the fish and any lemon juices to the yogurt mixture and coat each piece gently.
- 6
Cover and marinate in the fridge for 30 minutes.
- 7
Heat the oven to 240 °C / 465 °F and set a wire rack over a lined baking tray.
- 8
Arrange the fish on the rack with space between the pieces.
- 9
Roast for 10–12 minutes.
- 10
Brush the fish with the remaining 1 tsp oil.
- 11
Grill (broil) on high for 2–3 minutes until the edges char and the fish flakes easily and reaches 63 °C / 145 °F inside.
- 12
Serve topped with the onion rings and chopped coriander, with lemon wedges on the side.
Swaps, storage and make-ahead
Swaps
- Use skinless haddock, pollock, tilapia or firm paneer-style chunks of swordfish instead of cod if that is easier to find.
- For a dairy-free version, replace the Greek yogurt with an unsweetened plain coconut or soy yogurt.
- Swap Kashmiri chilli powder for 1 1/2 tsp sweet paprika plus a pinch of cayenne for a similar colour and gentle heat.
- If you need it gluten-free, choose chickpea flour, garam masala and spices labelled gluten-free, as these can be processed alongside wheat; the other ingredients are naturally free of gluten.
Storage
This is best eaten fresh, while the edges are still crisp. Refrigerate leftovers in a covered container within 2 hours and eat within 3 days, reheating gently until steaming hot; avoid freezing the cooked fish as it turns dry and crumbly.
Make ahead
Mix the yogurt and spice marinade up to a day ahead and keep it covered in the fridge, and slice the onion and chop the coriander a few hours before serving. Add the fish to the marinade only for the 30 minutes in the recipe, as longer can make it soft.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: FishMilkMustard
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (244 g) | Per 100 g | |
|---|---|---|
| Calories | 222 kcal | 91 kcal |
| Protein | 32.4 g | 13.3 g |
| Carbohydrates | 10.3 g | 4.2 g |
| of which sugars | 3.7 g | 1.5 g |
| Fiber | 2.1 g | 0.9 g |
| Fat | 5.4 g | 2.2 g |
| of which saturated | 0.8 g | 0.3 g |
| Sodium | 684 mg | 280 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
