Tandoori Tilapia

Serves 2
Can be Doubled| Can be Halved

Tilapia is an easy standby fish because it has such a mild taste and picks up just about any flavor you use with it. I’ve cooked it in dozens of different ways, and this Indian style version is my latest rendition. Yogurt, ginger and garlic are typical ingredients Indian restaurants use in a tandoori marination before cooking the meat, fish or vegetable at hand in a round clay oven known as a tandoor. I’ve used the same tastes in this recipe and lightened it up to make it more Tablespoon friendly. Of course, I don’t have a tandoor at home, but I have to say my stovetop version is pretty darn good!     ~Shivani


1 pound of tilapia
1/2 cup fat-free Greek yogurt
2 cloves garlic, minced
1 teaspoon of minced ginger
1 teaspoon cumin
1/2 teaspoon of turmeric
1 teaspoon of garam masala
1/4 teaspoon of red chili powder
chopped cilantro for garnish (optional)


Mix together all of the ingredients except fish and cilantro.

Add fish and marinate for 30 minutes.

Warm a nonstick grill pan or nonstick regular pan over high heat and coat with cooking spray.

Lower heat and add fish. Cook for 4 minutes per side- times might vary depending on thickness of fillets.

If desired, squeeze with a little lemon juice, and top with cilantro.

Serving Suggestions:

Try with a warmed whole-wheat pita or a Food for Life Brown Rice Tortilla. The zucchini I posted a few weeks ago is an ideal veggie side.

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One thought on “Tandoori Tilapia

  1. Pingback: Bharati’s Gujarati Cabbage « A Tablespoon of Oil . . .

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