Low Fat Fish Tikka
Elevate your healthy meal repertoire with this irresistible Low Fat Fish Tikka recipe, featuring succulent white fish fillets marinated in a spiced low-fat yogurt blend, then baked to perfection. Packed with fragrant spices like cumin, coriander, and garam masala, this dish delivers vibrant Indian flavors without the added calories from frying. The recipe is quick and easy, with just 20 minutes of prep time and 15 minutes of cooking, making it ideal for busy weeknights or guilt-free entertaining. A finishing touch under the broiler lends a tantalizing charred edge to the fish, while a garnish of fresh coriander adds a burst of freshness. Serve it alongside mint chutney or a crisp salad for a wholesome, protein-packed meal that's sure to impress. Perfect for health-conscious foodies who crave bold flavors without compromise!
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Recipe Information
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
- cooking spray
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Rinse and pat dry the fish fillets. Cut them into bite-sized chunks.
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.
Mix the spices well into the yogurt to create a smooth marinade.
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.
Preheat the oven to 200°C (392°F). Line a baking tray with aluminum foil and lightly spray with cooking spray to prevent sticking.
Place the marinated fish chunks on the prepared tray, spacing them out to ensure they cook evenly.
Bake in the preheated oven for about 10-12 minutes or until the fish is cooked through, turning once halfway to ensure even cooking.
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.
Garnish the fish tikka with fresh coriander leaves.
Serve hot with a side of mint chutney or a fresh salad for a complete meal.
Nutrition Facts
Calories |
679 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 260 mg | 87% | |
| Sodium | 3703 mg | 161% | |
| Total Carbohydrate | 36.0 g | 13% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 12.3 g | ||
| Protein | 113.2 g | 226% | |
| Vitamin D | 27.1 mcg | 135% | |
| Calcium | 494 mg | 38% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 2376 mg | 51% | |
*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.
