Tandoori fish has become my favorite Whole30-friendly seafood for busy weeknights. These tender, aromatic fillets are quick to prepare and deliver bold flavor that the whole family will enjoy—even picky kids.
Table of Contents
- Easy Indian-inspired fish dish
- Where can you buy tandoori spice blend?
- Ingredients
- How to make tandoori fish
- More easy fish recipes
- PRINTER-FRIENDLY RECIPE CARD
- Tandoori Fish Recipe
Easy Indian-inspired fish dish
Fish is healthy and rich in omega-3s, but finding a simple weeknight recipe that’s reliable and tasty can be a challenge. I adapted a classic tandoori marinade and discovered it works wonderfully with white fish fillets. The result is a fuss-free, flavorful dinner that’s both approachable and satisfying.
Where can you buy tandoori spice blend?
Tandoori spice mix is easy to find at spice shops, many supermarkets, or online. If you don’t have a store-bought blend, you can mix your own from common pantry spices. For the creamy element in the marinade, unsweetened coconut yogurt, coconut cream, or full-fat canned coconut milk all work well; coconut yogurt is my favorite for texture and tang. This marinade pairs nicely with any white-fleshed fish—cod, sea bass, barramundi, halibut, or tilapia—but it also works with salmon. The dish is versatile, flavorful, and Whole30-friendly.
Ingredients
- Boneless white fish fillets: Cod, barramundi, sea bass, tilapia, or your favorite white fish. Salmon can also be used.
- Kosher salt: I prefer Diamond Crystal kosher salt. If you use fine-grain salt or Morton’s kosher, reduce the amount by about half.
- Unsweetened plain coconut yogurt, coconut cream, or full-fat coconut milk: Use dairy yogurt if you tolerate dairy, otherwise a coconut option keeps this dairy-free.
- Tandoori spice mix (no salt added)
- Freshly squeezed lemon juice
- Lemon wedges for serving
How to make tandoori fish
Pat the fillets dry with paper towels and season both sides lightly with salt.
In a large bowl, whisk together the coconut yogurt (or coconut cream/milk), tandoori spice mix, and lemon juice until smooth.
Coat the salted fillets thoroughly with the marinade, then refrigerate for 20 minutes up to 1 hour. If you’re short on time you can skip marinating—the fish will still be delicious.
Preheat the oven to 400°F (200°C) and position a rack in the middle. Arrange the fillets on a rimmed baking sheet lined with parchment paper.
Bake for about 8–15 minutes depending on thickness, or until the thickest part reaches 145°F. If you don’t have a thermometer, cook until the fish is opaque and flakes easily with a fork—1-inch fillets generally take about 10 minutes.
Remove from the oven and serve with lemon wedges and a vegetable side such as a green salad, roasted vegetables, or cauliflower rice.
Enjoy!
More easy fish recipes
- Easy Teriyaki Salmon
- Air Fryer Salmon with Honey Sriracha Glaze
- Sheet Pan Salmon
- Air Fryer Fish Sticks
- Fish in Veracruz Sauce
- Macadamia-Crusted Sriracha Ranch Salmon
For more recipes, check the Recipe Index or my cookbooks for additional ideas.
PRINTER-FRIENDLY RECIPE CARD
Tandoori Fish
Ingredients
- 4 6-ounce boneless, skinless white fish fillets (e.g., cod, sea bass, tilapia, barramundi)
- 1 teaspoon Diamond Crystal kosher salt (use ½ teaspoon if using Morton’s or fine-grain salt)
- ½ cup plain coconut yogurt (or coconut cream or full-fat coconut milk)
- 1 tablespoon tandoori spice mix (no salt added)
- 1 tablespoon freshly squeezed lemon juice
- 1 lemon, sliced into wedges
Instructions
- Pat the fish fillets dry and season both sides with salt.
- In a large bowl, combine coconut yogurt (or cream/milk), tandoori spice mix, and lemon juice; mix until smooth.
- Coat the fillets with the marinade and refrigerate for 20 minutes to 1 hour, or skip marinating if short on time.
- Preheat oven to 400°F (200°C). Place fillets on a parchment-lined rimmed baking sheet.
- Bake 8–15 minutes depending on thickness, until the fish is opaque and flakes easily or reaches 145°F internally.
- Serve with lemon wedges and your favorite vegetable side.
Nutrition
Nutrition information is an estimate and should be used as a guide.
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