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Flavorful High Protein Broiled Fish Tikka Masala Recipe for Easy Dinner

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A quick and easy broiled fish tikka masala recipe that is high in protein, packed with bold Indian spices, and perfect for busy weeknight dinners.

Ingredients

Scale
  • 1 lb (450g) firm white fish fillets (like cod, halibut, or tilapia), cut into chunks
  • 3 tbsp plain yogurt (Greek yogurt preferred)
  • 2 tbsp fresh squeezed lemon juice
  • 1 tbsp ginger-garlic paste (or freshly minced ginger and garlic)
  • 1 tsp garam masala
  • 1 tsp ground turmeric
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder (adjust to heat preference)
  • 1/2 tsp ground coriander
  • Salt to taste
  • 1 tbsp oil (vegetable or mustard oil)
  • 1 tbsp oil or ghee (for sauce)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 1 can (14 oz / 400g) crushed tomatoes
  • 1/2 cup (120 ml) heavy cream or full-fat coconut milk (for dairy-free)
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1 tsp paprika
  • Salt and pepper to taste
  • Fresh cilantro, chopped for garnish

Instructions

  1. Prepare the Fish Marinade: In a medium bowl, combine yogurt, lemon juice, ginger-garlic paste, garam masala, turmeric, paprika, chili powder, coriander, salt, and oil. Whisk until smooth. Add fish chunks and toss gently to coat all pieces evenly. Cover and refrigerate for 20-30 minutes.
  2. Make the Tikka Masala Sauce: Heat oil or ghee in a skillet over medium heat. Add chopped onions and sauté until soft and golden, about 5-7 minutes. Stir in garlic and ginger; cook 1 minute until fragrant.
  3. Add cumin, garam masala, paprika, salt, and pepper; toast spices 30 seconds to bloom their flavors. Pour in crushed tomatoes, stir well, and let simmer for 10 minutes to reduce slightly. Finish by stirring in cream or coconut milk, warming through but not boiling. Adjust seasoning to taste. Remove from heat and keep covered.
  4. Broil the Fish: Preheat your broiler to high. Line a baking sheet with foil and place a wire rack on top (if using). Arrange marinated fish pieces on the rack, spacing evenly.
  5. Place under the broiler about 4-5 inches from heat source. Broil for 4-6 minutes, then carefully flip pieces with tongs and broil another 3-5 minutes until fish is opaque and slightly charred on edges.
  6. Serve: Spoon warm tikka masala sauce onto plates or bowls. Top with broiled fish chunks and garnish with fresh cilantro. Serve immediately with basmati rice, naan, or steamed veggies.

Notes

Do not over-marinate fish to avoid mushy texture; 20-30 minutes is ideal. Pat fish dry before broiling to promote browning. Keep sauce creamy by adding cream off the heat. Watch fish closely while broiling to prevent drying out or burning. Sauce can be made ahead and reheated gently.

Nutrition

Keywords: broiled fish, tikka masala, high protein, easy dinner, Indian spices, quick recipe, healthy fish recipe

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