Are you looking for a delicious way to enjoy fish while keeping your meals healthy and low in fat? Many people love the bold flavours of fish tikka but worry about the extra calories and unhealthy fats that come with deep frying or heavy cream-based marinades. If you are trying to lose weight or simply eat cleaner, making healthy recipes for fish tikka with the right ingredients can turn it into a nutritious option offering lean protein, omega-3 fatty acids, plus vitamins like B12 and D.
Grilling, baking, and air-frying retain the natural goodness of fish while reducing unnecessary oil, making the best fish tikka recipe for anyone who enjoys light yet flavourful meals.
But how do you make sure your fish tikka is truly healthy and low in fat? In this blog, we bring you seven mouthwatering yet healthy recipes for fish tikka that are low in fat and high in nutrients that you can easily prepare at home to satisfy your taste buds while keeping your daily meals wholesome and guilt-free. So, let’s get started!
Table Of Contents
1. 7 Healthy Recipes For Fish Tikka
2. Which Fish Is Best For Tandoor?
3. Is Fish Tikka Good For Health?
4. The Final Say
5. FAQs
6. References
7 Healthy Recipes For Fish Tikka
If you think healthy food means salads and bland soups, then prepare to have your mind blown! These seven healthy recipes for fish tikka will completely change your perspective. Prepare for smoky, spicy, and incredibly flavourful dishes for a healthy punch of protein and omega-3 fatty acids. Visit Toneop Eats for more such delicious and nutritious low-calorie recipes! Healthy eating has never been this delicious. So, let's begin:
1. Fish Tikka Skewers With Yoghurt Dip
This fish tikka gives high lean protein. Fish, especially varieties like salmon and cod, is offering omega-3s. The yoghurt-based marinade enhances digestion by providing probiotics, while garlic and turmeric offer anti-inflammatory and immune-boosting properties. Grilling instead of deep-frying keeps the healthy Indian snacks light while preserving the nutrients, making it a delicious weight-loss option.
Ingredients:
- Fish fillets (salmon or cod) – 250g, cut into cubes
- Greek yoghurt – ½ cup
- Garlic paste – 1 tsp
- Ginger paste – 1 tsp
- Turmeric powder – ½ tsp
- Cumin powder – 1 tsp
- Lemon juice – 1 tbsp
- Olive oil – 1 tbsp
- Wooden skewers – soaked in water
- Mint leaves – 2 tbsp, chopped
- Cucumber – 2 tbsp, grated
- Black pepper – ½ tsp
- Salt – to taste
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. In a mixing bowl, combine Greek yoghurt, garlic paste, ginger paste, turmeric powder, cumin powder, lemon juice, olive oil, and salt.
2. Add the fish cubes to the bowl and coat them evenly with the marinade. Cover the bowl and refrigerate for nearly 30 minutes. For better taste, you can marinate it for up to 2 hours.
3. After marination, thread the fish pieces onto the soaked wooden skewers, ensuring even spacing for proper cooking.
4. Heat a grill pan and lightly grease it with olive oil. Place the skewers on the grill and cook for about 10-12 minutes.
5. If using an oven, preheat it to 200°C and bake for 12-15 minutes, flipping halfway.
6. While the fish is grilling, mix Greek yoghurt, finely chopped mint leaves, grated cucumber, lemon juice, black pepper, and cooking salt in a bowl. Stir well to combine into a smooth dip.
7. Once the fish tikka is done, remove the skewers from the grill and carefully serve hot with the cooling yoghurt dip. Garnish with fresh mint and lemon wedges for extra flavour.
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2. Smoked Paprika Hariyali Fish Tikka
This green herb-based fish tikka offers antioxidants and vitamins that support immunity and digestion. Fish provides high-quality protein, omega-3 fatty acids, iodine and selenium. The smoked paprika adds a subtle smoky flavour along with vitamin A. The fresh coriander and mint blend enhances the taste and provides fibre and digestive benefits. Since this tikka is baked, it is light, nutritious, and ideal for a weight-loss diet.
Ingredients:
- Whitefish (snapper or basa) – 300g
- Greek yoghurt – ½ cup
- Smoked paprika – 1 tsp
- Garlic paste – 1 tsp
- Ginger paste – 1 tsp
- Fresh coriander leaves – ½ cup
- Mint leaves – ¼ cup
- Green chilli – 1, finely chopped
- Lemon juice – 1 tbsp
- Olive oil – 1 tbsp
- Salt – to taste
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. In a blender, combine fresh coriander, fresh mint leaves, green chilli, garlic paste, ginger paste, lemon juice, and a little water.
2. In a large bowl, mix the fresh green paste with Greek yoghurt, smoked paprika, olive oil, and salt. Stir well until everything blends into a thick marinade.
3. Add the fish pieces to the bowl and coat each piece evenly with the herb marinade. Then, refrigerate for at least 1 hour to absorb the flavours.
4. Set the oven to 180°C, line a baking tray with clean parchment paper, or lightly grease it with olive oil.
5. Arrange the marinated fish pieces on the baking tray to bake for 15 minutes, flipping them halfway even to cook.
6. The fish is ready when it turns golden brown on the edges and flakes easily with a fork.
7. Garnish with fresh coriander, and carefully serve hot with lemon wedges and a cooling yoghurt dip.
3. Lemony Mustard Dill Fish Tikka
This fish tikka gives aromatic flavours while being highly nutritious, so you can even add it to your high-protein diet for weight loss. Fish provides omega-3 fatty acids to reduce inflammation. Mustard contains selenium, which helps in boosting metabolism plus immunity. Dill is packed with antioxidants and vitamin C, aiding digestion. Since it's grilled instead of fried, it remains light yet flavourful.
Ingredients:
- Fish fillets (tilapia or cod) – 300g, cut into cubes
- Greek yoghurt – ½ cup
- Dijon mustard – 1 tbsp
- Garlic paste – 1 tsp
- Fresh dill leaves – 2 tbsp, finely chopped
- Lemon juice – 2 tbsp
- Olive oil – 1 tbsp
- Black pepper – ½ tsp
- Salt – to taste
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. In a mixing bowl, properly whisk together Greek yoghurt, Dijon mustard, garlic paste, chopped dill, lemon juice, black pepper, and cooking salt. Mix until well combined.
2. Add the fish cubes to the bowl and coat them evenly with the mustard-dill marinade. Cover and refrigerate for at least 30 minutes to allow the flavours to infuse.
3. Heat a grill pan and lightly grease it with olive oil to prevent sticking.
4. Place the marinated fish cubes on the grill and cook for nearly 10-12 minutes, flipping halfway through, until golden brown plus cooked through.
5. Transfer to a clean serving plate, garnish with extra dill and lemon wedges, and enjoy hot.
4. Baked Fish Tikka With Roasted Veggies
This baked fish tikka offers high-quality protein and omega-3s. The roasting method locks in flavours while avoiding excess oil. These wholesome & satisfying snack ideas combine colourful bell peppers, zucchini, and carrots to provide fibre, antioxidants, and vitamins like A and C. The use of olive oil ensures it remains light while providing healthy fats, which is good for weight loss as it keeps you full without unnecessary calories.
Ingredients:
- Whitefish (barramundi or basa) – 300g, cut into medium pieces
- Greek yoghurt – ½ cup
- Ginger-garlic paste – 1 tbsp
- Turmeric powder – ½ tsp
- Coriander powder – 1 tsp
- Lemon juice – 1 tbsp
- Olive oil – 1 tbsp
- Bell peppers (red, yellow, green) – ½ cup, chopped
- Zucchini – ½ cup, sliced
- Carrot – ½ cup, sliced
- Salt – to taste
- Black pepper – ½ tsp
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. In a bowl, mix Greek yoghurt, ginger-garlic paste, turmeric, coriander powder, lemon juice, and salt. Stir until well combined.
2. Add fish pieces and coat them well with the marinade. Cover and refrigerate for at least 30 minutes.
3. In another bowl, toss bell peppers, zucchini, and carrots with olive oil, salt, and black pepper.
4. Set it to 200°C and line a baking tray with parchment paper.
5. Place marinated fish pieces on one side of the tray and the veggies on the other. Bake for 15-18 minutes, flipping the fish halfway for even cooking.
6. Transfer to a serving plate, garnish with fresh coriander, and enjoy hot.
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5. Stir-Fry Fish Tikka With Lemon Vinaigrette
This stir-fry fish tikka is a quick, high-protein meal that supports muscle recovery and weight loss. The omega-3s in the fish keep your heart healthy, while the lemon vinaigrette enhances digestion and provides antioxidants. Adding fresh herbs and spices makes it naturally flavourful, eliminating the need for unhealthy sauces.
Ingredients:
- Fish fillets (tilapia or sea bass) – 300g, cut into small pieces
- Olive oil – 1 tbsp
- Garlic paste – 1 tsp
- Turmeric powder – ½ tsp
- Paprika – ½ tsp
- Lemon juice – 1 tbsp
- Honey – 1 tsp
- Coriander leaves – 2 tbsp, chopped
- Salt – to taste
- Black pepper – ½ tsp
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. In a bowl, mix fish with garlic paste, turmeric, paprika, and salt. Let it sit for 15 minutes.
2. In a large pan, heat healthy olive oil. Add the marinated fish and stir-fry for about 8 minutes, turning occasionally.
3. In a small bowl, properly whisk together lemon juice, honey, and black pepper.
4. Once the fish is cooked, drizzle the vinaigrette over it, toss gently, and serve hot with fresh coriander garnish.
6. Baked Trout Tikka With Cilantro-Lime
This baked trout tikka is light and nutritious, offering lean protein, heart-healthy omega-3 fatty acids, and essential vitamins. Trout gives vitamin B12. Baking instead of frying keeps the dish low in unhealthy fats while preserving the fish’s natural flavours. The cilantro and lime add antioxidants and vitamin C. With good fats, this tikka is heart-friendly and great for weight loss.
Ingredients:
- Trout fillets – 300g, cut into medium pieces
- Greek yoghurt – ½ cup
- Garlic paste – 1 tsp
- Cilantro – 2 tbsp, finely chopped
- Lime juice – 2 tbsp
- Olive oil – 1 tbsp
- Cumin powder – 1 tsp
- Black pepper – ½ tsp
- Salt – to taste
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. In a bowl, mix Greek yoghurt, garlic paste, chopped cilantro, lime juice, cumin powder, black pepper, and salt. Stir well to combine.
2. Add the trout pieces to the marinade and coat them evenly. Cover and refrigerate for at least 30 minutes to allow the flavours to blend.
3. Set it to 200°C and line a baking tray with parchment paper.
4. Place the marinated trout fillets on the baking tray and drizzle lightly with healthy olive oil.
5. Transfer to the oven and properly bake for nearly 12-15 minutes until the fish is cooked through and slightly golden.
6. Garnish with extra chopped cilantro and lime wedges. Enjoy hot with a side of fresh salad or roasted veggies.
7. Coconut-Lime Grilled Fish Tikka
This fish tikka is packed with high-quality protein and healthy fats. The combination of coconut and lime gives 20-gram protein meals that support digestion and hydrate the body. Coconut milk provides medium-chain triglycerides (MCTs) that aid in weight loss by promoting fat burning. Lime juice adds a refreshing taste along with vitamin C. Grilling keeps the dish low in calories while enhancing its natural flavours.
Ingredients:
- Fish fillets (mahi-mahi or snapper) – 300g, cut into medium cubes
- Coconut milk – ½ cup
- Lime juice – 2 tbsp
- Garlic paste – 1 tsp
- Coconut oil – 1 tbsp
- Coriander leaves – 2 tbsp, chopped
- Salt – to taste
- Black pepper – ½ tsp
Steps to Prepare this Healthy Recipe For Fish Tikka:
1. Mix coconut milk, lime juice, garlic paste, black pepper, and salt in a bowl.
2. Coat the fish with the marinade and refrigerate for 30 minutes.
3. Heat a grill pan, brush with coconut oil, and grill the fish for 10-12 minutes, flipping halfway.
4. Garnish with fresh coriander and lime wedges and serve hot.
Also Read: 9 Health Benefits of Chicken Biryani & Healthy Tips
Which Fish Is Best For Tandoor?
When it comes to tandoor cooking, you want a fish that can hold up to the high heat and not fall apart. Firm, meaty fish are your best bet. Use fish like salmon, which has good, healthy fat and stays moist, or cod, which is flaky but still holds its shape. Mahi-mahi and swordfish are also great choices because they're thick and dense.
You want to avoid delicate fish that will crumble easily, like sole or tilapia. So, for a delicious tandoori fish, go for something sturdy and flavourful – salmon, cod, mahi-mahi, or swordfish are excellent options!
Also Read: 10 Finger-Lickin' Benefits of Eating Chicken For Better Health And Weight Loss!
Is Fish Tikka Good For Health?
Indeed! Fish tikka can be a very healthy dish. It's a great way to get your protein for building and repairing tissues. Since it often uses fish like salmon or cod, you're also getting healthy fats like omega-3s, which are good for your heart and brain. However, how healthy your fish tikka is really depends on how it's made. If it's loaded with heavy cream, butter, and fried, it's not going to be the healthiest option.
But if you choose lean fish, use a yoghurt-based marinade with lots of spices, and cook it by grilling, baking, or air-frying, it becomes a much healthier and delicious meal. So, the answer is yes, fish tikka can be good for you, as long as you make healthy choices in its preparation.
Also Read: 3 Healthy Chicken Salad Recipes With 4 Low-Calorie Options For Weight Loss!
The Final Say
All in all, a healthy recipe for fish tikka is a delicious and versatile option that everyone can enjoy. Ensure that you use lean fish, a flavourful but not overly heavy marinade, and cooking methods that minimise added fats, like grilling, baking, or even air-frying. Serve your healthy fish tikka with a salad, multigrain naan, or a side of brown rice for a complete and satisfying meal.
FAQs
1. What makes a dish tikka?
Tikka refers to small pieces of marinated meat or other ingredients, like fish, that are then cooked, usually by grilling or baking. The marinade is key, often featuring yoghurt, spices, and sometimes ginger and garlic.
2. How do I make fish tikka masala healthier?
You can make fish tikka masala healthier by baking or grilling the tikka instead of frying it. Use low-fat yoghurt in the marinade and lighter versions of cream or coconut milk in the sauce. Load up on vegetables in the masala and use spices generously for flavour, reducing the need for excess salt.
3. What are the best sides with fish tikka?
Fish tikka pairs well with a variety of sides. Think of things that complement the flavours and textures, like fluffy naan bread or roti, fragrant basmati rice, or a refreshing cucumber and mint raita. Roasted vegetables add a healthy and delicious touch.
References
- https://www.fittr.com/recipe/low-calorie-airfried-fish-tikka-4193245/
- https://cookpad.com/in/search/fish%20tikka
- https://www.breathewellbeing.in/fish-tikka-recipe-for-weight-loss
- https://www.ketoforindia.com/keto-tandoori-fish-tikka/
- https://www.healthyfood.com/healthy-recipes/fish-tikka-masala/
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