Go Back
A bowl of vibrant orange Fish Tikka Masala garnished with fresh cilantro and served in a dark ceramic bowl.

High Protein Broiled Fish Tikka Masala

Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 345
Ingredients Method

Ingredients
  

  • 1.5 lbs firm white fish (Cod or Halibut), cut into 1.5-inch cubes
  • 1/2 cup plain non-fat Greek yogurt
  • 1 tablespoon ginger -garlic paste
  • 2 tablespoons lemon juice
  • 2 teaspoons garam masala, divided
  • 1 teaspoon ground turmeric
  • 1 teaspoon Kashmiri red chili powder
  • 1 tablespoon ghee or avocado oil
  • 1 cup tomato puree
  • 1/2 cup heavy cream or full-fat coconut milk
  • 1 teaspoon dried fenugreek leaves (Kasuri Methi)
  • 1/2 teaspoon ground cumin
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste

Method
 

  1. In a large bowl, whisk together the Greek yogurt, lemon juice, ginger-garlic paste, 1 teaspoon garam masala, turmeric, chili powder, and salt.
  2. Fold the fish cubes into the marinade gently and refrigerate for 20 minutes.
  3. Preheat the oven broiler to high and line a baking sheet with parchment paper or a wire rack.
  4. Place the marinated fish cubes on the tray and broil for 5 to 7 minutes until the edges are slightly charred and the fish is opaque.
  5. While the fish is broiling, heat ghee in a large pan over medium heat. Add cumin and the remaining 1 teaspoon of garam masala.
  6. Pour in the tomato puree and simmer for 5 minutes until the sauce thickens and oil begins to separate.
  7. Stir in the heavy cream and dried fenugreek leaves, simmering for an additional 2 minutes.
  8. Gently transfer the broiled fish cubes into the sauce, folding carefully to avoid breaking the pieces.
  9. Garnish with fresh cilantro and serve immediately.