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Fish Tikkas

Prep time: 25mins | Difficulty: medium | Serves: 6

Marinate white fish in a low-fat tikka masala dressing and serve with salad to make this Indian-inspired supper. You can use any sustainably-sourced firm white fish in this recipe.

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View All dinner fish

Nutritional information per serving (1/6 of recipe)

Fat

3.1g 

Saturated

0.5g 

Carbohydrate

N/a 

Protein

N/a 

Calories

165kcals 

Ingredients

  • 1 kg (2.2lbs) cod fillets (or any firm fish), cut into cubes
  • 1 tablespoon lemon juice
  • ½ cup low fat natural yogurt
  • 1 tablespoon vinegar
  • 1 tablespoon garam marsala
  • 2 teaspoons ground cumin seeds
  • 1 teaspoon red chilli powder
  • 2 teaspoons garlic paste
  • vegetable oil

Method

  1. Wash dhal in several changes of water.
  2. Heat the oil in a pan and fry the ginger, green chillies and cumin for 1 minute.
  3. Add the dhal and spinach and cook for another 1-2 minutes.
  4. Add the turmeric and 1½ litres water.
  5. Cook, uncovered on low heat, stirring from time to time till dhal tender. You may need to add extra water. Stir in lime juice and cooked potatoes and warm through. Serve with pitta bread or rice.
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