Heart-Healthy Fish Pakora
Savor the irresistible crunch of Heart-Healthy Fish Pakora—a guilt-free twist on a beloved Indian snack! This oven-baked recipe replaces deep frying with a light oil spray to deliver the perfect golden crisp while keeping saturated fat to a minimum. Made with firm white fish fillets coated in a nutrient-rich chickpea flour batter seasoned with aromatic spices like turmeric, cumin, and coriander, these pakoras burst with flavor in every bite. Fresh cilantro, ginger, and garlic add vibrant notes, while a splash of tangy lemon juice ties it all together. Ready in under 35 minutes, this low-fat, high-protein dish is perfect as an appetizer or a wholesome snack. Serve it warm with mint chutney for an unforgettable combination of taste and health! Keywords: heart-healthy fish pakora, baked fish pakora, healthy Indian snack, chickpea flour battered fish, guilt-free fish recipes.
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Recipe Information
Ingredients
- 500 grams Firm white fish fillets (such as cod or tilapia)
- 100 grams Chickpea flour (Besan)
- 50 grams Whole wheat flour
- 1 teaspoon Baking powder
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Red chili powder
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 teaspoon Salt
- 2 tablespoons Lemon juice
- 2 tablespoons Cilantro, chopped
- 150 milliliters Water
- Olive oil or canola oil spray
Instructions
Rinse and pat dry the fish fillets with a paper towel. Cut them into bite-sized pieces and set aside.
In a mixing bowl, combine chickpea flour, whole wheat flour, and baking powder. Add turmeric, cumin, coriander, black pepper, red chili powder, minced garlic, minced ginger, and salt. Mix well.
Add the lemon juice and chopped cilantro to the dry ingredients. Gradually add water while whisking to form a thick batter. The batter should be smooth and coat the back of a spoon without being too runny.
Add the fish pieces to the batter, ensuring each piece is well-coated.
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it. Arrange the battered fish pieces on the baking sheet, ensuring they are not touching.
Lightly spray the top of the fish with olive oil or canola oil spray to help with crisping.
Bake the pakoras in the preheated oven for 12-15 minutes, turning halfway through, until they are golden and cooked through.
Remove from the oven and let them cool slightly before serving. Serve warm with a side of mint chutney or your favorite dipping sauce.
Nutrition Facts
Calories |
1026 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 3190 mg | 139% | |
| Total Carbohydrate | 107.0 g | 39% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 12.2 g | ||
| Protein | 120.8 g | 242% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 185 mg | 14% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2782 mg | 59% | |
*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.
