Fish is a great substitute for meat and vegetables, bringing much more flavour and versatility to dishes.

Fish can be marinated in a range of spices for a more intense flavour, and can be cooked in any way you like.

Fish bites

Using fish is a much healthier, as it is low in fat and high in omega-3 fatty acids. Omega-3 improves mental functions and helps to maintain a healthy heart by lowering blood pressure.

Fish is a great to add into Indian dishes, and we’ve put together our favourite recipes, that are sure to bring your taste buds to life.

Tandoori Fish Tikka

These are great for a quick snack, and work great as a starter.

This recipe is by Maunika Gowardhan.

Tandoori Fish Tikka
Photo: Maunika Gowardhan


  • 520 grams of monkfish fillets cut into 4cm chunks
  • 1 tsp lemon juice
  • Pinch of salt
  • 4-5 wooden skewers
  • Melted butter for basting
  • Lemon juice or chaat masala for garnish
  • Mint chutney to serve

For the Marinade:

  • 3 garlic cloves roughly copped
  • ½ ginger roughly chopped
  • 1 tbsp thick Greek yoghurt
  • ½ tsp mild chilli powder
  • 1 tsp cumin powder
  • ¼ tsp coarsely ground white pepper powder
  • 1 heaped tsp chick pea flower
  • 1 tbsp fresh coriander finely chopped
  • 1 tsp vegetable oil
  • Salt to taste
Tandoori Fish Tikka
Photo: Maunika Gowardhan


  1. Add the monkfish to a mixing bowl along with the lemon juice and salt. Mix well and set aside.
  2. In a blender add the garlic and ginger along with a splash of water to make a thick smooth paste.
  3. Soak the wooden skewers in warm water until you make the marinade.
  4. In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients. Mix well and add the monkfish cubes to the marinade. Leave to marinate for 15-20minutes.
  5. Preheat the grill to a medium to high setting. Skewer the fish onto the wooden skewers. Pat the extra marinade over the pieces and place under the grill. Grill for 10-12 mins or until just done. Baste with butter half way through cooking.
  6. Serve the Tandoori fish tikka over roti with a sprinkle of lemon juice or chaat masala & serve with mint chutney.

Grilled Masala Fish

This is a great dish, that can be added to any meal and gives it a great taste.

This recipe is by Jamie Oliver.

Grilled Masala Fish
Photo: Jamie Oliver


  • olive oil
  • 1 clove of garlic
  • ½ a bunch of fresh coriander
  • 1 x 140 g fish fillet, such as salmon, coley or pollock, scaled and pin-boned
  • ½ teaspoon turmeric
  • ½ teaspoon chilli powder
  • ¼ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • 1 small naan bread, optional


  • 1 baby gem lettuce
  • 4 spring onions
  • ½ a fresh red chilli
  • ½ a lemon
  • 1 tablespoon mango chutney


  1. Preheat the grill to high and line a baking tray with foil, then brush with a little oil.
  2. Peel the garlic clove. Pick and roughly chop the coriander leaves and finely chop the stalks.
  3. Put the fish on the tray. Grind the garlic and coriander stalks to a paste with a pestle and mortar, then stir in the dried spices and 1 tablespoon of oil.
  4. Cover the fish with the herb paste, turn the grill down to medium, then grill for 8 minutes, turning halfway through – it’s done when the flesh is opaque and flakes easily. When it’s nearly cooked, heat up the naan.
  5. Meanwhile, prepare the salad. Trim, separate out and roughly chop the lettuce leaves, trim and roughly chop the spring onions, then deseed and finely slice the chilli. Cut the lemon into wedges.
  6. Toss the coriander leaves, baby gem, spring onion and most of the chilli in a bowl with a squeeze of lemon juice, a splash of oil and some seasoning.
  7. Arrange the salad on a serving plate, place the fish on top, skin-side up, and spoon over the chutney. Sprinkle with the reserved chilli, then serve with the yoghurt, naan and remaining lemon wedges

Red Hot Chilli Fish Curry

If you’re a fan of spicy food, then this dish is perfect for you! It has plenty of chillies in it, so make sure you have plenty of water and yogurt with you.

fish curry

This recipe is by Joey Matthew.


  • 1 kg fish
  • 8 pieces of kokum
  • 3 Tbsp coconut oil
  • 1 tsp mustard seeds
  • Pinch of fenugreek seeds
  • 2 finely chopped onions
  • 2 Tbsp shredded ginger
  • 2 Tbsp chilli powder dissolved in very little water
  • 8-10 curry leaves
  • 5 cloves of garlic
  • Salt


  1. Heat coconut oil in a manchatti, add mustard and fenugreek seeds.
  2. As they splutter add onions and sauté the onions till they turn golden brown. Then add finely sliced garlic and cook for 2 minutes.
  3. Add red chilli water to the sautéed onions and continue to cook till the oil separates from water.
  4. Now add water, kokum, fish, curry leaves, salt and garlic to make the curry.
  5. Bring the curry to a boil and let it simmer for 5-6 minutes till the fish is tender.

To Serve:

Serve the fish curry with boiled rice.

Fish Biryani

This is a quick and simple dish to make, and will satisfy your taste buds.

Fish Biryani

This recipe is by Niru Guptu


  • 1 kg fish fillets-cut into 1.5 ” cubes
  • 2 Tbsp oil
  • 1 cup onions-grated
  • 1 tsp ginger paste
  • 1 tsp garlic paste
  • 1 tsp cumin seeds
  • 1 tsp garam masala
  • 1 Tbsp coriander powder
  • 1 tsp chilli powder
  • 1 tsp turmeric powder
  • 5 tsp salt
  • 1 cup hung yogurt
  • 1 cup coriander leaves-chopped
  • Green chillies to taste-finely chopped
  • 1 tsp biryani masala
  • 1/3 cup browned onions

For the Rice:

  • 2 cups of rice-cleaned and washed
  • 2 tsp oil
  • 4 cloves
  • 4 peppercorns
  • 1 cinnamon-broken
  • 4 green cardamoms
  • 1 tsp salt
  • 3 cups hot water
  • Saffron or colour mixed in 1 cup warm milk


  1. Heat oil and add cumin seeds.
  2. When they splutter, add onions and ginger-garlic pastes.
  3. Stir fry till fat separates.
  4. Add the garam masala, coriander powder, chilli powder, turmeric powder, salt and yogurt and sauté till fat separates.
  5. Mix in the fish and cook over high heat till opaque.
  6. Mix in the browned onions, coriander, green chillies and biryani masala.
  7. To make the rice, heat oil and add cloves, peppercorns, cinnamon and cardamoms.
  8. When they darken a bit, add rice, water and salt.
  9. Mix well and cook till rice is tender but still holds its shape.
  10. To serve, put the fish layer at the bottom of the dish, cover with the rice and sprinkle the saffron-milk mixture.
  11. Keep in an oven or over low heat, over a tawa for about 15 minutes.
  12. Mix to break up the layers and serve.

Prawn Tikka Masala

Prawn Tikka Curry


  • 20-25 jumbo prawns, deveined and cleaned

For marination:

  • 1/2 lemon
  • 1 tsp salt
  • 1 tsp chilli powder
  • 1 tsp ginger-garlic paste

For gravy:

  • 1/2 cup curd
  • 1/4 cup cream (or 1/2 cup milk)
  • 2 onions, finely chopped
  • Puree of 3 tomatoes
  • 1 Tbsp chilli powder (Kashmirichili powder)
  • 1 tsp salt
  • 1 tsp turmeric
  • 1 tsp cumin seeds
  • 1 Tbsp garam masala powder
  • 1 tsp ginger-garlic paste
  • 1 Tbsp butter
  • 2 Tbsp oil
  • 1 tsp tandoori masala (for colour) *optional


  1. In a bowl, mix lemon juice, salt, chilli powder and ginger-garlic paste.
  2. Add prawns and marinate for 15-20 minutes.
  3. Heat butter in a pan. Add marinated prawns and cook for about 4-5 minutes until well cooked. Keep aside in another bowl.
  4. In the same pan, take 2 tbsp oil and add cumin seeds.
  5. When they sizzle, add chopped onions and sauté for about 4-5 minutes until onions turn dark brown.
  6. Add ginger-garlic paste, chilli powder, turmeric powder, salt and fry for one minute until the mix turns aromatic.
  7. Make a puree of the tomatoes using a blender and add in the pan.
  8. Mix well and cook on low flame for 3-4 minutes, until the mixture thickens.
  9. Add cream, curd andgaram masala. Mix well, keep flame on low.
  10. Add cooked prawns, tandoori masala powder and salt to taste.
  11. Serve with rice or fresh made naan bread.

By Amy Lehal


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