Is fish good for weight loss?

Yes. Fish is very high in protein and low in fat, which makes it filling for few calories. Baking or grilling with a light marinade keeps it lean.

Can I make tandoori fish without a tandoor?

Yes. A regular oven at 200 C or an air fryer at 180 C gives a similar lightly charred result.

Baked Tandoori Fish

Name: Baked Tandoori Fish
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Ingredients: 300 g fish fillets (firm white fish or basa, cubed); 1/3 cup thick curd (yogurt); 1 tbsp ginger-garlic; 1 tbsp lemon juice; to taste tandoori masala, red chilli, turmeric, salt; 2 tsp oil (for brushing)

indiannorth-indian high-proteinnon-vegetarianlow-carbgluten-free

Baked tandoori fish is one of the leanest high-protein dinners around. Fish is naturally low in fat and very high in protein, and a curd-and-spice marinade plus a hot oven gives you charred, flavourful pieces on barely any oil.

Use a leaner white fish to keep the calories lowest, do not overbake it, and serve it with a big salad or sliced onion and lemon rather than a rich side. It stays a light, very filling plate.

2 Serves

15 min Prep

15 min Cook

30 min Total

easy Difficulty

Nutrition

210 Calories
30 g Protein
4 g Carbs
8 g Fat
1 g Fiber

Nutrition estimate per serving.

Ingredients

300 g fish fillets (firm white fish or basa, cubed)
1/3 cup thick curd (yogurt)
1 tbsp ginger-garlic
1 tbsp lemon juice
to taste tandoori masala, red chilli, turmeric, salt
2 tsp oil (for brushing)

Instructions

Mix the curd, ginger-garlic, lemon juice, and spices into a marinade. Coat the fish and rest 20-30 minutes.
Preheat the oven to 200 C (or air fryer to 180 C).
Arrange the fish on a lined tray, brush lightly with oil, and bake 12-15 minutes until just cooked through and lightly charred.
Squeeze over lemon and serve with salad or sliced onion.

Why this is weight-loss-friendly

Fish is very high in protein and low in fat, and baking with a curd marinade needs little oil. It is one of the leanest, most protein-dense dinners you can make.

Substitutions

Use any firm fish you like. Leaner white fish keeps it lowest in calories.
Make it dairy-free with a thick plant-based yogurt.

Variations

Add a mint-curd chutney (with low-fat curd) for a fresh, low-calorie side.

Storage & meal prep

Best fresh. Keeps a day refrigerated; reheat gently to avoid drying out.

Marinate ahead and bake just before eating for the best texture.

Common mistakes

Overbaking: fish dries out fast. Check a few minutes early and pull it when just opaque.
Heavy batter or frying: that defeats the point. Bake or air-fry the marinated fish instead.

FAQs

Is fish good for weight loss?: Yes. Fish is very high in protein and low in fat, which makes it filling for few calories. Baking or grilling with a light marinade keeps it lean.
Can I make tandoori fish without a tandoor?: Yes. A regular oven at 200 C or an air fryer at 180 C gives a similar lightly charred result.

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