Heart-Healthy Fish Tikka

Elevate your weeknight meals with this Heart-Healthy Fish Tikka, a light yet flavorful take on a classic Indian dish. Packed with omega-3-rich salmon, a blend of warming spices like garam masala and turmeric, and a creamy low-fat Greek yogurt marinade, this recipe delivers a nutrient-dense delight without sacrificing taste. The salmon is grilled (or baked) to perfection, achieving a tender, flaky texture while requiring minimal oil. Garnished with vibrant red onions and fresh cilantro, and served with a squeeze of tangy lemon, this easy-to-make dish is perfect for anyone looking to embrace wholesome eating without compromising on bold, aromatic flavors. Ready in under an hour, this high-protein, low-fat recipe is ideal for family dinners or meal prep!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Skinless salmon fillets
• 1 cup Greek yogurt (low-fat)
• 2 tablespoons Lemon juice
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 1 teaspoon Garam masala
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Paprika
• 0.5 teaspoon Salt (reduce as needed)
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Olive oil
• 1 medium Red onion, sliced for garnish
• 4 Lemon wedges for serving

Directions

Step 1

Cut the salmon fillets into 2-inch pieces for even marination and cooking.

Step 2

In a large mixing bowl, combine Greek yogurt, lemon juice, minced garlic, grated ginger, garam masala, ground cumin, ground coriander, turmeric powder, paprika, and salt. Stir thoroughly to make a smooth marinade.

Step 3

Add salmon pieces to the marinade, ensuring each piece is well coated. Cover the bowl and refrigerate for at least 30 minutes, allowing the flavors to meld. For best results, marinate for 2 hours.

Step 4

Preheat your grill or oven to 200°C (400°F). If using wooden skewers, soak them in water for about 20 minutes to prevent burning.

Step 5

Thread the marinated salmon pieces onto skewers, leaving a little space between each piece for even cooking.

Step 6

Lightly brush the salmon skewers with olive oil to prevent sticking. Place the skewers on the grill or oven, cooking for about 12-15 minutes. Turn them halfway through to ensure even cooking, until the fish is opaque and flakes easily with a fork.

Step 7

Remove the salmon tikka from the grill or oven and let it rest for a few minutes.

Step 8

Garnish with sliced red onions and fresh cilantro. Serve hot with lemon wedges on the side.

Nutrition Facts

Serving size	983.2 grams (983.2g)

Amount per serving	% Daily Value*
Calories	1434

Total Fat 84.30g	108%
Saturated Fat 20.30g	102%
Polyunsaturated Fat 1.30g
Cholesterol 331mg	110%
Sodium 1496mg	65%
Total Carbohydrate 36.40g	13%
Dietary Fiber 7.00g	25%
Total Sugars 13.90g
Protein 130.00g	260%

Vitamin D 2630IU	13150%
Calcium 325mg	25%
Iron 9mg	47%
Potassium 2591mg	55%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.3%

Protein: 36.5%

Carbs: 10.2%