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Pakistani

Fish tikka bake

Oven-baked spiced fish — light, quick and high protein.

  • 30minutes
  • 4servings
  • 261kcal each
  • 40gprotein
  • Gym
  • High protein
  • Fat loss
  • Low carb
Fish tikka bake

Ingredients

Cooking for − 4 + servings

The amounts here and inside every step follow this number.

  • White fish 800 g
  • Yogurt 160 g
  • Ginger garlic paste 1⅓ tbsp
  • Red chili powder 1⅓ tsp
  • Chaat masala 1⅓ tsp
  • Lemons 1⅓
  • Olive oil 1⅓ tbsp
  • Fresh coriander ⅓ bunch

From the cupboard

  • Salt, about 1⅓ teaspoons
  • Do not marinate fish longer than 30 minutes — lemon starts to cook it

What you will need

Baking tray with baking paper, Bowl, Fish slice or wide spatula

Method

  1. 1

    Dry and marinate 12 min

    Pat the fish dry, then coat with yogurt, ginger garlic, chilli, salt and half the lemon.

    In this step

    • White fish800 g
    • Yogurt160 g
    • Ginger garlic paste1⅓ tbsp
    • Red chili powder1⅓ tsp
    • Lemonshalf — ⅔

    Ready when: An even, thin coat on each piece.

  2. 2

    Heat the oven 4 min

    Heat the oven to 220°C (200°C fan) and line the tray.

    Ready when: Oven fully hot.

  3. 3

    Bake 18 min

    Space the pieces out, brush with oil and bake without turning.

    In this step

    • Olive oil1⅓ tbsp

    Ready when: The fish flakes when you press it with a fork.

  4. 4

    Finish 2 min

    Sprinkle chaat masala, coriander and the rest of the lemon.

    In this step

    • Chaat masala1⅓ tsp
    • Lemonsthe rest — ⅔
    • Fresh coriander⅓ bunch

    Ready when: About 40g protein for around 260 kcal.

Cook Fish tikka bake from what you already have.

The app checks your pantry first, scales the recipe for your table, builds the shopping list for what is missing and keeps the timers running while you cook.

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