Indian · Dinner
Yogurt Grilled Fish Fillets (Low-Calorie)
Fish fillet marinated in yogurt, ginger, garlic and Indian spices, then grilled over direct heat until lightly charred and flaky. Served with lemon wedges and a scatter of cilantro, the dish leans on tangy yogurt and warm spice rather than oil for richness, keeping it light.
$5
10 minsPrep
10 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
296Calories
37.9gProtein
11.4gFat
7.2gCarbs
3.2gSugar
1.1gFiber
701mgSodium
109mgChol
2.6gSat Fat
580mgPotassium
140mgCalcium
1.6mgIron
2.2mcgVitamin B12
9mgVitamin C
low-calorie
gluten-free
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Pat the white fish fillet dry with paper towel and lay it in a shallow dish, then score the skin side lightly with 2-3 shallow cuts so the marinade penetrates.
2
Marinate
Whisk the plain yogurt, ginger-garlic paste, turmeric, chili powder, lemon juice, garam masala and salt together in a small bowl, coat the fillet fully in the mixture, and chill 30 minutes so the yogurt tenderizes the flesh and the spices color it deep yellow-orange.
3
Grill
Brush a grill pan or outdoor grill grate with the olive oil and heat to medium-high, then lay the fillet down and grill 3-4 minutes per side until char lines form and the flesh turns opaque and flakes easily with a fork.
4
Plate
Transfer the fillet to a plate, scatter over the chopped cilantro, and serve with the lemon wedge alongside for squeezing.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 1/2 cup120g plain yogurt
- 2 tbsp2 tbsp ginger-garlic paste
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp chili-powder
- 2 tsp2 tsp lemon-juice
- 1 tsp1 tsp garam-masala
- 1/2 tsp1/2 tsp salt
- 2 tsp2 tsp olive-oil
- 2 tsp2 tsp cilantro, chopped, for garnish
- 22 lemon wedge, for serving
