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Best Easy Amritsari Fish Tikka Recipe

Name: Best Easy Amritsari Fish Tikka Recipe
Total time: 35 min
Yield: 150 g
Ingredients: white fish fillets 24 oz; lemon juice 2 tbsp; plain yogurt 0.5 cup; chickpea flour 2 tbsp; garlic cloves 3 cloves; fresh ginger 1.5 tbsp; ground cumin 1 tsp; cayenne pepper 0.5 tsp; ground coriander 1 tsp; turmeric powder 0.25 tsp; kosher salt 0.75 tsp; black pepper 0.5 tsp

Amritsari Fish Tikka brings together fresh seafood and authentic Indian spices for a light yet deeply satisfying meal. This protein-rich, healthy dish supports lower cholesterol and DASH diet goals.

Cook 35 min Difficulty NORMAL 210 kcal

#high protein #DASH #diabetic friendly #mediterranean

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Ingredients

Main ingredients

white fish fillets 24 oz
lemon juice 2 tbsp
plain yogurt 0.5 cup
chickpea flour 2 tbsp
garlic cloves 3 cloves
fresh ginger 1.5 tbsp

Seasonings/Sauce

ground cumin 1 tsp
cayenne pepper 0.5 tsp
ground coriander 1 tsp
turmeric powder 0.25 tsp
kosher salt 0.75 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 8 g 15%

Protein 30 g 57%

Fat 6 g 26%

Serving size 150g

Cooking steps

1

Pat fish fillets dry and cut into large bite-size pieces for even marination and quick roasting.
2

In a bowl, whisk together yogurt, chickpea flour, lemon juice, finely minced garlic, grated ginger, and all dry seasonings until smooth.
3

Toss fish pieces gently in the marinade, ensuring all surfaces are evenly coated; cover and refrigerate for 30–60 minutes for flavor absorption.
4

Preheat oven to 425°F and arrange a wire rack on a baking sheet; spray lightly with oil to prevent sticking.
5

Arrange marinated fish pieces on the rack in a single layer; bake for 12–15 minutes, turning once halfway, until fish is firm and edges begin to brown.
6

For a charred finish, broil on high for 1–2 minutes, watching closely to prevent overcooking.
7

Let rest 2 minutes before serving hot with a sprinkle of lemon juice or chutney.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The central ingredient is fresh white fish fillets, which provide the main flavor, delicate texture, and serve as a lean protein source. Yogurt and Indian spices in the marinade further define Amritsari Fish Tikka’s authentic character.

Q. How do I prevent the fish from overcooking or drying out?

Bake the fish at high heat for just 12–15 minutes and use a wire rack for airflow to promote even cooking. Turn the pieces halfway and monitor closely during the optional broiling step—removing immediately once the edges brown ensures moist, tender fish.

Q. What are the main spices behind the dish’s flavor profile?

Ground cumin, coriander, turmeric, and cayenne pepper are key seasonings, imparting warm, aromatic, and lightly spicy flavors typical of Amritsari Fish Tikka. Lemon juice and fresh ginger add brightness and zest.

Q. How many calories and protein are in one serving?

Each serving (150g) contains approximately 210 kcal and 30g protein, making it a high-protein, nutrient-dense dish suitable for healthier meal plans.

Q. Is this recipe suitable for DASH or Mediterranean diets?

Yes. The recipe uses lean fish, modest salt, yogurt, and chickpea flour, with a focus on spices and minimal added fat—aligning well with both DASH and Mediterranean diet principles.

Best Easy Amritsari Fish Tikka Recipe

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