Tandoori Fish (Easy Pan-Seared recipe)

This pan-seared tandoori fish recipe, with its bold flavors and a cooking time of just 15 minutes, is the perfect recipe for an easy weeknight dinner.

Tandoori cooking is traditionally done in clay ovens that reach extremely high temperatures. This pan-seared adaptation features a rich, smoky, and earthy marinade, combined with a simple stovetop technique, to capture the distinctive charred flavor.

This easy tandoori fish recipe is accessible for home cooks everywhere and is a great addition to any menu. Add some naan, aloo bhujia, and cilantro mint chutney for a cozy weeknight dinner with the family.

The best part about this recipe

• Low-carb recipe: Pair this tandoori fish with black bean and mango salsa or sweet corn masala chaat for a meal that allows you to stick to a healthy diet plan while still enjoying a delicious taste.
• Gluten-free recipe: Serve this fish with some plain basmati rice, lentil curry, and kachumber for a mouthwatering and diet-friendly meal.
• Quick marination time: Traditional tandoori recipes require hours of marinating, but for this recipe, you can achieve the same results in just 30 minutes.

About the ingredients

• The fish: I prefer using fresh, white, flaky fish like tilapia, catfish, mahi mahi, or grouper for most of my fish recipes, such as this tandoori fish or my Lahori Fish recipe.
• Cornstarch: Sprinkling cornstarch on the fish fillets helps keep the surface dry, allowing the marinade to adhere more effectively to the fish.
• Ginger-garlic paste: Fresh, homemade ginger-garlic paste is the foundation of a homemade tandoori paste.
• The spices: If I'm making tandoori chicken, I use a more complex blend of spices,
  but for this recipe, you just need 4 basic spices: salt, coriander, turmeric, and red chili powder.
• Beetroot powder: Most people associate a tandoori spice blend with a vibrant red color. This is often due to the use of artificial food color, which is not essential. If you prefer the traditional red hue, I suggest using beetroot powder as a more organic option.
• Yogurt: Plain full-fat yogurt helps tenderize the fish while also adding a creamy texture.
• Lemon juice: This further tenderizes the fish and adds an appetizing, tangy taste.
• Cooking oil: Any cooking oil with a high smoke point, such as avocado, canola, or peanut, will work well for this recipe.

Please refer to the recipe card at the bottom of this post for the complete list of ingredients, measurements, and detailed recipe instructions.

Alternatives and modifications

• Use an alternative cooking method: My favorite way to cook tandoori fish is to pan-sear it, but an oven or air fryer is also an option. For detailed instructions on using those methods, refer to the recipe card below.
• Smoke the fish: For an authentic tandoori smoky aroma, use a traditional Pakistani smoking technique, as explained in my Bihari kabab recipe.
• Make a dairy-free version: Use coconut or cashew yogurt if you have dietary restrictions, or consider making it a fish tikka and omitting the yogurt completely.
• Use a pre-made tandoori spice blend: If you want to save time for this or any other tandoori recipe, use a store-bought tandoori spice blend.

How to make the tandoori fish

• Step 1: Add all of the spice powders, garlic, and ginger to a bowl.

• Step 2: Add the lemon juice and beetroot powder, stirring until well combined.

• Step 3: Finally, add the yogurt to complete the tandoori marinade.

• Step 4: Sprinkle the fish with the cornflour, add the marinade, cover, and set aside in the fridge for 30 minutes.

• Step 5: Preheat the grill pan with the cooking oil and start to cook your fish in batches.

• Step 6: Cook on each side for 5-7 minutes, until the fish reaches an internal temperature of 145°F.

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