Fish Tikkas

Serves 4-6
Preparation time: 10 minutes
Marinating time 1½+ hours
Cooking time: 20 minutes

1 kg cod fillets (or any firm fish), cut into cubes
Salt to taste
1 tablespoon lemon juice
½ cup low fat natural yogurt
1 tablespoon vinegar
1 tablespoon garam marsala
2 teaspoons ground cumin seeds
1 teaspoon red chilli powder
2 teaspoons garlic paste
vegetable oil for basting


  • Sprinkle on a little bit of salt and add the lemon juice to the fish cubes and set aside for half hour.
  • Combine the rest of the ingredients (except the oil) and mix well. Pour mixture over the fish cubes and leave to marinate for another hour (at least).
  • Preheat oven to 175 C/350 F.
  • Place the cubes on an oiled baking tray and lightly brush them with the oil.  Bake on the middle shelf until golden brown in colour and cooked through.
  • Serve hot with tomato chutney or salad.

Per serving (if serves 5)

256 kcals, 1081 kjoules, 7.2g fat, 1.1g saturates, 2.6g sugars, 2.6g salt 

Per 100g

106 kcals, 450 kjoules, 3g fat, 0.5g saturates 1.1g sugars, 1.1g salt 
Low fat, low saturates, low sugar, medium salt