indianfishketogrilledtikkagluten-freehigh-protein

Fish Tikka

Name: Fish Tikka
Prep time: 12 min
Cook time: 6 min
Total time: 30 min
Yield: 2
Cuisine: Indian
Ingredients: 400 g firm white fish fillets, boneless and skinless, cut into 4 cm chunks; 80 g full-fat Greek yogurt; 15 ml lemon juice; 10 g ginger, finely grated; 10 g garlic, finely grated; 4 g garam masala; 2 g ground cumin; 2 g ground coriander; 1 g ground turmeric; 3 g Kashmiri chili powder; 5 g salt; 10 ml mustard oil or neutral oil; 10 g ghee; 2 wedges lemon wedges; 60 g red onion, sliced; 5 g fresh cilantro, chopped

Fish Tikka is juicy, smoky, and boldly spiced, with a tangy yogurt marinade that clings to each piece of fish. High-heat cooking gives the outside a lightly charred edge while keeping the center moist and tender.

30 min

2 servings

295 kcal

Indian

Ingredients

Fish and marinade

400 gfirm white fish fillets, boneless and skinless, cut into 4 cm chunks
80 gfull-fat Greek yogurt
15 mllemon juice
10 gginger, finely grated
10 ggarlic, finely grated
4 ggaram masala
2 gground cumin
2 gground coriander
1 gground turmeric
3 gKashmiri chili powder
5 gsalt
10 mlmustard oil or neutral oil

For grilling and finishing

10 gghee
2 wedgeslemon wedges
60 gred onion, sliced
5 gfresh cilantro, chopped

Instructions

1
Preheat the grill, grill pan, or oven broiler to high heat. If using wooden skewers, soak them in water. Pat the fish dry well and cut into even 4 cm chunks so they cook at the same rate; drying helps the marinade cling and improves charring.
2
In a bowl, make the marinade by mixing the yogurt, lemon juice, ginger, garlic, garam masala, cumin, coriander, turmeric, Kashmiri chili powder, salt, and mustard oil until smooth. The marinade should be thick enough to coat the fish rather than run off.
3
Add the fish to the marinade and gently fold to coat every piece without breaking it. Rest for 10 minutes at room temperature; this short marinade is enough for fish and keeps the texture firm.
4
Thread the marinated fish onto skewers, leaving a little space between pieces. Lightly grease the grill grates or pan with ghee. Grill over high heat for 3-4 minutes on the first side, then turn and cook 3-4 minutes more, basting lightly with any marinade left in the bowl if desired. The fish is done when lightly charred at the edges and just opaque in the center; avoid overcooking or it will dry out.
5
Transfer to a plate and rest for 2 minutes so the juices settle. Finish with cilantro and serve hot with sliced red onion and lemon wedges for squeezing over.

Nutrition per serving

295 kcal

Calories

42g

Protein

Carbs

11g

Fat

Fiber

Notes

•Best fish choices are cod, halibut, haddock, monkfish, or firm basa; avoid delicate flaky fish that may break on skewers.
•For more tandoor-like color without extra carbs, use Kashmiri chili powder rather than artificial coloring.
•If using an oven broiler, place the skewers on a rack over a tray and cook as close to the heat as possible, turning once.

Background

Fish tikka is part of the broader North Indian and Mughlai tikka tradition, where meat or seafood is marinated with spices and yogurt, then cooked over intense heat in a tandoor. Coastal regions and restaurant kitchens adapted the technique for fish, creating a lighter, quick-cooking version with the same smoky, charred character.

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