This tandoori fish recipe is perfect for an easy and healthy weeknight meal. A 10-minute prep and 20-minute cooking time is all it takes to get these mildly spiced, tender, and flaky filets on the table.
Tandoori fish is traditionally cooked in a tandoor with mild-flavored white fish. The fish you use will depend a little on where you live and the options available in your local supermarket. I usually opt for mahi-mahi, tilapia, or grouper, but a few other options are red snapper, basa, sea bass, or monkfish.
This recipe is quick and easy to make and pairs wonderfully with many other recipes, making menu planning a breeze. Some recipes to try with the tandoori fish are naan, aloo bhujia, lentil curry, cilantro mint chutney, kachumber, and plain basmati rice.
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Why you'll love this recipe
- Low-carb recipe - This tandoori fish recipe is a great addition to a low-carb menu with sides like black bean and mango salsa or sweet corn masala chaat.
- Healthy recipe - According to the US Food & Drug Administration, fish has numerous health benefits and is a great addition to a weekly diet.
- Gluten-free recipe - This recipe is great for anyone on a gluten-free diet.
- Perfect summer meal - This tandoori fish makes a light summer meal with fresh seasonal vegetables on the side.
Ingredient notes
- The fish - I've used tilapia in this recipe, but feel free to use any of the abovementioned alternatives.
- Cornstarch—I like to add cornstarch to the filets to help the marinade stick to the fish.
- The spices - You'll need only salt, turmeric, red chili powder, and coriander powder for this tandoori fish.
- Beetroot powder - Traditional tandoori spice blends are red due to food coloring. I prefer to use beetroot powder as a more organic option.
- Yogurt - Plain full-fat yogurt adds a creamy texture to the tandoori masala.
Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and recipe instructions.
Substitutions & variations
- Use a different cooking method - I prefer to cook my tandoori fish in a grill pan, but an oven or air fryer is an option. For detailed instructions, refer to the recipe card below.
- Omit the beet powder - If you don't mind the fish being a lighter color, omit this ingredient.
- Make a dairy-free version - Coconut or cashew yogurt are good dairy-free alternatives in this recipe.
- Use a pre-made tandoori spice blend - If you want to save time, use a pre-packaged tandoori spice blend.
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Step-by-step instructions
Wash the tilapia and cut each filet into 2 pieces. Pat each piece dry and sprinkle with the cornstarch.
- First step - Measure the spices, garlic, ginger, and cooking oil into a mixing bowl.
- Second step - Add the lemon juice and beetroot powder and stir to mix.
- Third step - Mix in the yogurt till you have a smooth mixture.
- Fourth step - Place the marinade and the fish in a large container and refrigerate for 30 minutes.
- Fifth step - After 30 minutes, preheat a grill pan with cooking oil and place the fish on it to cook in small batches.
- Sixth step - After 10 minutes, flip the pieces of fish over and continue to cook for another 5-10 minutes.
- Seventh step: Check the filets using a thermometer and stop cooking once the fish reaches an internal temperature of 145 degrees Fahrenheit.
- Eighth step - Serve the tandoori fish immediately for best results.
Expert Tips
- Don't cut the filets too small - Due to the flaky texture of white fish, cutting the pieces too small makes it difficult to flip them without breaking them. Each piece should be 2 inches by 2 inches at minimum.
- Use a grill pan - The best way to cook tandoori fish is on a stovetop. The fish cooks quickly and evenly and gets perfect grill marks.
- Don't marinate too long - I never marinate fish longer than 30 minutes. The acid in the lemon juice can cook the meat, affecting the texture. In addition, the spices in the marinade will make the fish water, resulting in a fishy smell.
- Use a thermometer - I always use a meat thermometer to ensure perfect results in all my cooking. I highly recommend using one and cooking the fish to 145 degrees Fahrenheit.
Recipe FAQS
The marinade's ingredients, like the lemon juice and spice blend, should help prevent any smell. If you're particularly sensitive, soak the fish in milk for 20 minutes, remove it, pat it dry, and then marinate it.
Store the tandoori fish in an airtight container in the fridge for up to 48 hours. A great way to repurpose the leftovers is to use them in tacos, served on top of a salad, or in a wrap with greens, pickled onions, and chutney.
Other recipes you may like
For more Pakistani recipes like this, check out 20 popular Pakistani recipes. If you decide to try this recipe, please don't forget to leave a rating and comment below! If you take a picture, then tag me on Instagram! Thank you!
Tandoori Fish
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Ingredients
- 2 lb fish (see notes)
- 2 tbsp cornflour
- ¼ cup cooking oil
- 2 tsp garlic paste
- 2 tsp ginger paste
- 1 lemon
- 2 tsp coriander powder
- 2 tsp salt (see notes)
- ½ tsp turmeric powder
- 2 tsp red chili powder (see notes)
- 2 tsp beetroot powder (see notes)
- 1 cup yogurt
Instructions
- Wash the tilapia and cut each filet into 2 pieces.
- Pat each piece dry and sprinkle with the cornflour. (see notes)
- Measure the spices, garlic, ginger, cooking oil, lemon juice, and beetroot powder and make a paste.
- Add the yogurt to this and then add it to the fish and refrigerate for 30 minutes. (see notes)
- After 30 minutes, preheat a grill pan with cooking oil and place the fish on it to cook in small batches. (see notes)
- After 10 minutes, flip the pieces of fish over and continue to cook for another 5-10 minutes.
- Check the filets using a thermometer and stop cooking once the fish reaches an internal temperature of 145 degrees Fahrenheit. (see notes)
- Serve the fish immediately for best results.
Notes
- Oven - Preheat the oven to 450 degrees Fahrenheit and bake the fish in a roasting pan with a rack. Cook for 20 minutes, flipping the fish over halfway through. Check for doneness using a thermometer.
- Airfry - For this method, preheat the air fryer to 400 degrees Fahrenheit and cook the fish for 10 minutes, flipping halfway through and checking with a thermometer at the end.
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