Low Sodium Fish Tikka
Experience a flavorful twist on a classic Indian dish with this Low Sodium Fish Tikka recipe—perfect for health-conscious food lovers craving bold, vibrant flavors without excess salt. Tender chunks of cod or tilapia are marinated in a creamy yogurt blend infused with aromatic spices like turmeric, garam masala, and cumin, balanced with zesty lemon juice and a touch of dried fenugreek for added depth. After marinating to perfection, the fish is cooked to smoky, golden-brown deliciousness in the oven or on a grill, ensuring a charred finish that enhances every bite. Ready in just over half an hour, this low-sodium, heart-healthy dish pairs beautifully with mint chutney or a crisp cucumber salad, making it a guilt-free indulgence you'll want to savor again and again. Perfect for dinner parties or a quick weeknight meal, this recipe brings restaurant-quality flavor straight to your table.
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Recipe Information
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)
Instructions
Cut the fish fillets into bite-sized pieces and set aside.
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.
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.
Preheat your oven to 200°C (400°F) or set your grill to medium heat.
Lightly grease a baking tray or grill rack with olive oil.
Place the marinated fish pieces on the tray or grill rack, leaving a little space between each piece to ensure even cooking.
Bake or grill the fish for 15-20 minutes, turning halfway through, until the fish is cooked through and slightly charred around the edges.
While cooking, occasionally baste the fish with any leftover marinade for extra flavor and moisture.
Remove from the oven or grill and let it rest for a few minutes.
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
Calories |
832 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 256 mg | 85% | |
| Sodium | 395 mg | 17% | |
| Total Carbohydrate | 29.4 g | 11% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 8.5 g | ||
| Protein | 99.3 g | 199% | |
| Vitamin D | 26.2 mcg | 131% | |
| Calcium | 328 mg | 25% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2212 mg | 47% | |
*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.
