Cherry & Dennis Helper Habitat
Indian Tandoori Pan-Roasted Fish
印度香料平底鑊烤魚
Recipe overview
White fish fillets marinate in yogurt, ginger, garlic and Indian spices before cooking in a pan.
01
Ingredients
Main ingredients
- about 600 g Boneless skinless white fish fillets
- 100 g Plain unsweetened yogurt
- 1 Lemon
- about 1 tsp, grated Ginger
- 2 cloves, grated Garlic
- a little, to serve Coriander leaves
Marinade
- 1 tsp Red chili powder
- ½ tsp Turmeric powder
- 1 tsp Garam masala
- about ½ tsp Salt
Oil for pan-cooking
- 1 tbsp Neutral cooking oil
02
Tools
- Fish cutting board and knife
- Kitchen paper
- Grater
- Mixing bowl and spoon
- Covered food container
- Nonstick frying pan
- Spatula
- Food thermometer
03
Steps
Step 1
Pat fish dry
Pat fillets dry with kitchen paper. Wash hands after handling raw fish.
Step 2
Portion fish
Cut fillets into 4 similarly thick portions on the fish board.
Step 3
Add lemon
Drizzle about 1 tsp lemon juice over raw fish.
Step 4
Grate ginger and garlic
Grate ginger and garlic; keep raw-fish tools separate from other ingredients.
Step 5
Spoon yogurt
Spoon plain yogurt into a clean mixing bowl.
Step 6
Add spices
Add ginger, garlic, red chili powder, turmeric, garam masala and salt.
Step 7
Mix marinade
Stir yogurt and spices into a smooth marinade.
Step 8
Coat fish
Coat raw fish portions evenly with marinade.
Step 9
Chill to marinate
Cover and refrigerate fish for about 15 minutes, keeping raw fish below cooked food.
Step 10
Heat pan
Add oil to a nonstick pan and heat over medium heat.
Step 11
Sear first side
Lay marinated fillets flat in the pan; cook first side about 3 to 4 minutes, depending on thickness.
Step 12
Flip, check and serve
Carefully flip and cook fully. Use a clean food thermometer to confirm the thickest centre reaches at least 75°C; keep cooking if lower. Serve on a clean plate with coriander and a lemon wedge.
Common mistakes
- Wet fish sheds the marinade; an overly hot pan burns the outside before the centre cooks.
Tips
Fish and dairy are allergens. Adjust cooking time to thickness and measured core temperature.
