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.
Nutrition Per Serving
Calories (kcal) |
Carbohydrates (g) |
Proteins (g) |
Fats (g) |
---|---|---|---|
225.82 |
4.40 |
30.74 |
9.48 |
Disclaimer: The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.
*Images used are for representation purpose only.
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- 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