Tandoori Flounder
Transform your next seafood dinner with this vibrant Tandoori Flounder recipe that perfectly combines bold Indian spices with the delicate flavor of flaky fish. Marinated in a creamy yogurt base infused with warm spices like cumin, coriander, paprika, and garam masala, these flounder fillets are oven-baked to tender perfection with a golden, slightly crisp finish. With a prep time of just 20 minutes, this recipe is ideal for weeknight meals or special occasions, offering a healthier alternative to traditional fried options. Garnished with fresh cilantro and served with zesty lemon wedges, this aromatic dish promises to deliver an exciting burst of flavor in every bite. Perfectly suited for spice lovers, it's a gluten-free, protein-packed option that's sure to impress your family or guests.
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 1 cup plain yogurt
- 2 tablespoons lemon juice
- 1 tablespoon ginger-garlic paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 2 tablespoons fresh cilantro (for garnish)
- 4 pieces lemon wedges (for serving)
Instructions
Rinse the flounder fillets under cold water and pat them dry with a paper towel. Set them aside.
In a large bowl, whisk together the yogurt, lemon juice, ginger-garlic paste, ground cumin, ground coriander, paprika, turmeric powder, garam masala, red chili powder, and salt until smooth.
Gently coat each flounder fillet in the marinade, ensuring the fillets are evenly covered. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a non-stick baking mat.
Lightly brush the lined baking sheet with 1 tablespoon of vegetable oil. Place the marinated fillets on the baking sheet, leaving some space between each piece.
Brush the remaining 1 tablespoon of vegetable oil over the tops of the fillets to help them crisp and brown in the oven.
Bake the flounder fillets in the preheated oven for 10-12 minutes, or until the fish flakes easily with a fork and is cooked through.
Optional: For a slightly charred effect, broil the fillets on high for 1-2 minutes at the end of cooking. Watch closely to avoid burning.
Remove the fillets from the oven and let them rest for 2 minutes. Garnish with freshly chopped cilantro.
Serve the tandoori flounder with lemon wedges on the side and enjoy!
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 56 mg | 19% | |
| Sodium | 625 mg | 27% | |
| Total Carbohydrate | 14.6 g | 5% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 7.6 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 198 mg | 15% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 815 mg | 17% | |
*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.
