Healthy Tandoori Fish

  • Salmon OR Mackeral OR Rohu fish pieces : 150
  • Garlic : 4 cloves
  • Ginger : ½ piece
  • Grated lime zest : ½ tbsp
  • Cumin powder : ¼ tsp
  • Gram flour (besan) : 5 tsp
  • Coriander leaves : 1 handful
  • Lime juice : 1 tbsp
  • Red chilli powder : ½ tsp
  • Garam masala powder : ¼ tsp
  • Vegetable oil : 5 tsp
  • Curd : ½ cup
  • Salt : ½ tsp

 

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

  • Wash and clean the fish. Next, make a fine paste with half of the oil, garlic, coriander, ginger, red chilli powder, cumin powder, garam masala, lime juice and zest and salt.
  • To make the paste: Heat the oil in a pan and add the gram flour, stir to make a paste and cook for about a minute till you get the aroma and light colour.
  • Add this mixture to the spice paste and combine with the yoghurt. Mix well all the ingredients for the marinade.
  • Now, gently rub the marinade over the fish pieces and marinate for an hour. Preheat the oven to 200° C and spread out the marinated fish in a baking dish.
  • Bake the tandoori fish for 10 – 15 minutes on the top rack, turning the fish pieces once. Baste the fish pieces once or twice during cooking with butter.
  • Serve hot with mint chutney.
  • Tandoori fish made by cooking fish in a tandoor oven is a healthy choice for diabetics. This cooking method allows use of minimal oil and heat to retain nutrients from the fish and is a healthy replacement for fish preparation that involves use of excess oil.
  • Fish is a lean protein source that is low in saturated fat and cholesterol, making it a heart-healthy option.
  • Fish also contains omega-3 fatty acids that provide anti-inflammatory effects and help to lower the risk of heart disease and improve overall health.


Note:
It is important for diabetics to monitor the portion size and consume food in recommended amounts.

Calories (kcal)
Carbohydrates (g)
Proteins (g)
Fats (g)

225.82

4.40

30.74

9.48

Reference:

  1. Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  2. Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  3. Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  4. US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients