Mediterranean Diet Fish Tikka
Experience a fusion of vibrant flavors and wholesome eating with this *Mediterranean Diet Fish Tikka*. Combining the aromatic spices of classic tikka with the heart-healthy principles of the Mediterranean diet, this recipe features tender chunks of marinated white fish, infused with a zesty blend of Greek yogurt, lemon juice, garlic, and earthy spices like cumin, coriander, and turmeric. Paired with colorful bell peppers and red onions, these flavorful skewers are grilled to perfection, delivering a smoky char that enhances every bite. Ready in just over an hour—including time to marinate—the dish is perfect for weeknight dinners or impressing guests at your next barbecue. Serve with a crisp Mediterranean salad or warm whole-grain pita for a nutritious, delicious meal that’s as good for your health as it is for your taste buds. Keywords: fish tikka, Mediterranean diet recipe, healthy fish recipes, grilled fish skewers, quick and healthy dinner ideas.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams firm white fish fillets (e.g., cod, halibut)
- 120 grams Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon paprika
- 0.5 teaspoon chili powder
- 0.25 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
- 1 medium red onion, cut into wedges
- 2 medium bell peppers, cut into chunks (any color)
- 8 pieces wooden skewers, soaked in water for 30 minutes
Instructions
Begin by preparing the fish. Cut the fish fillets into bite-sized chunks, about 1.5 inches each.
In a large mixing bowl, combine the Greek yogurt, lemon juice, olive oil, minced garlic, grated ginger, ground cumin, ground coriander, turmeric powder, paprika, chili powder, cayenne pepper, salt, and black pepper. Mix well to form a smooth marinade.
Add the fish pieces to the marinade, ensuring each piece is well-coated. Cover the bowl and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
Preheat your grill or oven to medium-high heat (about 200°C/400°F).
Thread the marinated fish pieces onto the soaked wooden skewers, alternating with wedges of red onion and bell pepper chunks.
Place the skewers on the grill and cook for about 12-15 minutes, turning occasionally to ensure even cooking and slight charring on all sides.
Once cooked, remove the skewers from the grill and sprinkle with freshly chopped cilantro.
Serve the Fish Tikka hot with a side of Mediterranean salad or whole grain pita for a complete meal.
Nutrition Facts
Calories |
963 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 254 mg | 85% | |
| Sodium | 2742 mg | 119% | |
| Total Carbohydrate | 42.8 g | 16% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 19.9 g | ||
| Protein | 113.8 g | 228% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 300 mg | 23% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2544 mg | 54% | |
*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.
