Mediterranean Diet Fish Tikka

Bring a vibrant fusion of Indian and Mediterranean flavors to your table with this Mediterranean Diet Fish Tikka recipe! Tender chunks of firm white fish are marinated in a luscious blend of Greek yogurt, olive oil, warm spices like cumin, coriander, and turmeric, and a touch of cayenne for just the right amount of heat. Skewered alongside colorful bell peppers and onions, this dish is grilled to perfection, offering a smoky char that pairs beautifully with the creamy, tangy marinade. Ready in just 15 minutes of cook time, this heart-healthy recipe is rich in lean protein and healthy fats, making it a perfect fit for a Mediterranean diet. Serve with a crisp side salad or whole grain pita for a fresh, wholesome meal that’s as flavorful as it is nutritious. Perfect for weeknight dinners or summer cookouts alike!

Nutriscore Rating: 75/100

Prep Time:60 mins

Cook Time:15 mins

Total Time:75 mins

Servings: 4

Ingredients

• 500 grams firm white fish fillets (e.g., cod, halibut)
• 120 grams Greek yogurt
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon paprika
• 0.5 teaspoon chili powder
• 0.25 teaspoon cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped
• 1 medium red onion, cut into wedges
• 2 medium bell peppers, cut into chunks (any color)
• 8 pieces wooden skewers, soaked in water for 30 minutes

Directions

Step 1

Begin by preparing the fish. Cut the fish fillets into bite-sized chunks, about 1.5 inches each.

Step 2

In a large mixing bowl, combine the Greek yogurt, lemon juice, olive oil, minced garlic, grated ginger, ground cumin, ground coriander, turmeric powder, paprika, chili powder, cayenne pepper, salt, and black pepper. Mix well to form a smooth marinade.

Step 3

Add the fish pieces to the marinade, ensuring each piece is well-coated. Cover the bowl and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.

Step 4

Preheat your grill or oven to medium-high heat (about 200°C/400°F).

Step 5

Thread the marinated fish pieces onto the soaked wooden skewers, alternating with wedges of red onion and bell pepper chunks.

Step 6

Place the skewers on the grill and cook for about 12-15 minutes, turning occasionally to ensure even cooking and slight charring on all sides.

Step 7

Once cooked, remove the skewers from the grill and sprinkle with freshly chopped cilantro.

Step 8

Serve the Fish Tikka hot with a side of Mediterranean salad or whole grain pita for a complete meal.

Nutrition Facts

Serving size	1083.3 grams (1083.3g)

Amount per serving	% Daily Value*
Calories	963

Total Fat 35.80g	46%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 2.70g
Cholesterol 254mg	85%
Sodium 2742mg	119%
Total Carbohydrate 42.80g	16%
Dietary Fiber 10.40g	37%
Total Sugars 19.90g
Protein 113.80g	228%

Vitamin D 1000IU	5000%
Calcium 300mg	23%
Iron 7mg	38%
Potassium 2544mg	54%

*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: 34.0%

Protein: 48.0%

Carbs: 18.0%