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Melt-In-Your-Mouth Tandoori Salmon Fish Tikka
Immerse yourself in the allure of succulent fish, generously coated in a divine tandoori marinade, then broiled to achieve a melt-in-your-mouth interior and an irresistibly charred exterior. This high-protein fish tikka recipe is designed to win hearts.
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Ingredients
- 4 cloves garlic, extra large, peeled, finely chopped
- 2 inch ginger, fresh, peeled, finely chopped
- 2 tsp smoked paprika
- 2 tsp Kashmiri red chilli powder, hot
- 1 tsp mango powder, amchur
- ½ tsp cinnamon powder
- ½ tsp star anise powder
- 2 tsp sea salt
- ½ cup Greek yogurt, plain, extra thick, zero fat
- 2 tbsp olive oil, extra virgin
- 1 lemon, juice only, freshly squeezed
- 1 kg salmon, fresh, farmed, skin on, cut into medium pieces
Instructions
- In a large bowl, combine garlic, ginger, smoked paprika, Kashmiri red chilli powder, mango powder, cinnamon powder, star anise powder, sea salt, oil, Greek yogurt and lemon juice.
- Add salmon pieces to the marinade, ensuring an even coating. Mix gently. Let the mixture chill in the refrigerator for at least 30 minutes.
- Preheat your oven to broil for at least 5 minutes.
- Line a large sheet pan with parchment paper. Arrange marinated salmon pieces on the pan, placing thicker pieces in the middle and thinner pieces at the edges.
- Slide the sheet pan into the oven, positioning it in the middle for the first 5 minutes. Move it to the highest top position and broil for an additional 2-4 minutes to achieve a char and finish cooking.
- Garnish with a sprinkle of finely chopped fresh cilantro and serve immediately with your favourite sides.
Notes
Tip for the beginner cook
- In my trials, I've tested both the top and middle positions for cooking. Yet, using the top position led to some pieces burning, while the middle position lacked the desired char. Hence, the sweet spot for achieving the perfect balance between charred edges and fully cooked pieces is by switching positions during cooking. Give it a try for a more even and delicious outcome!
What do you eat with tandoori fish tikka?
- Tandoori fish tikka finds perfect companionship with fragrant basmati rice, crisp greens, and the refreshing flavours of creamy Avocado Cilantro Lime Dressing, or the refreshing flavours of Raita or Kachumber. For an alternative, create a wrap by folding your tikka into Soft Homemade Roti or Multigrain Paratha—a versatile and delicious meal awaits!
Diabetes diet advice
- In managing diabetes, it's crucial to consider heart health, given the heightened risk of heart disease for folks with diabetes. Including inflammation-fighting omega-3-rich fish like salmon 2-3 times per week becomes a key strategy, as omega-3 helps prevent complications like heart disease. An additional benefit: the inclusion of spices enhances the dish's anti-inflammatory properties.
Food safe storage
- Once cooled, store any leftovers in an airtight container and refrigerate for up to 3 days. For future convenience, consider freezing uncooked marinated salmon for up to a month in the freezer. Alternatively, you can cook the fish and freeze it for a month, ensuring a quick and delicious meal whenever you crave it.
Nutrition Information:
Calories: 228kcal (11%)Carbohydrates: 3g (1%)Protein: 27g (54%)Fat: 12g (18%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 4gMonounsaturated Fat: 5gCholesterol: 69mg (23%)Sodium: 638mg (27%)Potassium: 674mg (19%)Fiber: 1g (4%)Sugar: 1g (1%)Vitamin A: 300IU (6%)Vitamin C: 8mg (10%)Calcium: 24mg (2%)Iron: 1mg (6%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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