Amritsari fish tikka is a North Indian culinary staple that uses a chargrilled marinade of gram flour and warming spices. This preparation retains the indulgence of a classic recipe by baking or air-frying instead of deep-frying and pairs it with a cooling cucumber-mint raita to create a high-protein lunch that is not heavy. Nutritional Benefits: Fish such as basa or rohu provide lean protein and omega-3 fatty acids, which are great for the heart and the brain. Gram flour (besan) also contributes protein and fibre, and the combination of ginger, garlic and carom seeds aids digestion. The cucumber and yoghurt raita provides probiotics, calcium and hydration, rounding out the meal.
545 kcal
Calories
59 g
Protein
29 g
Carbs
19 g
Fat
In a bowl, whisk together gram flour, yoghurt, ginger-garlic paste, chilli powder, carom seeds, turmeric, lemon juice, salt and mustard oil to create a marinade.
Add the fish cubes to this marinade and coat it evenly. Cover and set it in the refrigerator for 20 minutes.
Thread the marinated fish onto skewers and bake at 200°C for 12 to 15 minutes, turning it once, till it is charred slightly and cooked through. Or, alternatively, air-fry it at 190°C for 10 minutes.
For the raita, combine yoghurt, grated cucumber, mint and roasted cumin powder. Season it with salt and keep it ready to serve.
Serve the fish tikka hot with the cucumber-mint raita.
Summary:
The recipe showcases how the indulging Amritsari flavours can be achieved without going heavy by substituting deep-frying with baking and balancing the spices with a cooling raita.
