Grilled fish with Indian spices

This is fish the way coastal homes make it on a busy day. A quick marinade of turmeric, chilli and lemon, then straight onto a hot tawa until the outside turns golden and the inside stays soft. It is a light, high-protein dinner that comes together in about 25 minutes, plus 15 to 20 minutes of marination if you can spare them.

Why it helps

Fish is a light protein that fills you up without sitting heavy at night. A protein-rich dinner steadies your appetite, so the pull towards post-dinner nibbling fades. Because this fish is grilled on a tawa with very little oil, you get all the flavour of a fish fry with far less oil soaking in. If protein is a weak spot in your week, protein for Indian women explains why it deserves a place at every meal.

Ingredients (serves 2)

• 2 fish fillets or steaks (surmai, basa, pomfret or any firm fish you get locally)
• 1/2 teaspoon turmeric
• 1 teaspoon red chilli powder (adjust to taste)
• 1/2 teaspoon jeera powder
• 1 teaspoon ginger-garlic paste
• Juice of 1 lemon
• Salt to taste
• 2 teaspoons oil, for the tawa
• Lemon wedges and sliced onion, to serve

Method

1. Pat the fish dry with a clean cloth or paper towel. Dry fish grills better and sticks less.
2. Mix turmeric, chilli powder, jeera powder, ginger-garlic paste, lemon juice and salt into a thick paste.
3. Rub the paste all over the fish and let it marinate for 15 to 20 minutes. Even 10 minutes helps if you are rushed.
4. Heat a tawa on medium and spread 1 teaspoon of oil.
5. Place the fish on the tawa and let it cook undisturbed for 3 to 4 minutes until the underside is golden.
6. Flip gently once, add the remaining oil around the edges, and cook the other side for 3 to 4 minutes until the fish flakes easily.
7. Serve hot with lemon wedges, sliced onion and a simple kachumber salad.

Make it your own

• Add a spoon of thick curd to the marinade for a softer, tikka-style coating.
• Make it a fuller plate with a small katori of rice and a bowl of rasam or dal.
• For a Sunday touch, wrap the marinated fish in a lightly oiled banana leaf and cook it covered on the tawa.

Enjoy it as part of the CurviCare Plate, and if you love fish when dining out too, see how to eat out the healthy way.