Tandoori fish has quickly become my go-to Whole30-friendly seafood recipe on busy weeknights. Why? Because these tender and aromatic fillets are insanely easy to throw together, and they pack a big punch of flavor. Besides, your whole family’ll enjoy Tandoori Fish. Really—even picky Lil-O happily gobbled up these fillets without any grumbling.

A closeup of perfectly cooked Tandoori Fish on a plate with sliced lemons.

I know—you love fish, but it can be a challenge to serve it up for dinner on a regular basis. Fish is wonderfully healthy and a great source of omega-3 fatty acids, but it can be tough to find a simple, hassle-free weeknight recipe that also tastes great. The struggle is real, folks.

But recently, I rediscovered an old Nom Nom Paleo classic, Super Easy Tandoori Chicken, and realized that I could use this versatile Indian marinade on fish fillets!

Where can you buy tandoori spice blend?

You can buy it at a spice shop, your neighborhood supermarket, or online. Still can’t find it? You can make it yourself with stuff you probably already stock in the spice cabinet. I’ve tried this tandoori marinade with coconut yogurt, coconut cream, and full-fat canned coconut milk, and I can confirm that it works with any of the three. (Personally, coconut yogurt’s my fave.) In terms of choosing fish, any white fish fillet tastes great with this marinade—you can use cod, sea bass, barramundi, halibut, you name it! Yup—this recipe’s delicious, Whole30-friendly, and versatile!

My favorite online source for sustainable seafood!

Wondering where to source the best wild and sustainable seafood online? If I can’t head to my local fish monger, I love getting frozen seafood deliveries from Vital Choice. It’s not cheap, but you get what you pay for.

Ready to make tandoori fish a regular part of your dinner rotation?

Let’s make Tandoori Fish!

Serves 4

Ingredients:

Equipment:

Method:

Blot the fish fillets dry with paper towel. Sprinkle salt on both sides of the fillets.

Patting dry cod filets with paper towels and sprinkling salt on the fish.

In a large bowl, combine the coconut yogurt, tandoori spice mix, and lemon juice.

Making the marinade for Tandoori Fish by combining tandoori spices, coconut yogurt, and lemon juice in a silver bowl.

Mix well to combine. (Got a bottle of Nom Nom Paleo Tandoori? Shake up the bottle and simply measure out ½ cup of Nom Nom Paleo Tandoori for the marinade!)

Mixing the marinade for Tandoori Fish with a spoon until evenly combined.

Add the salted fish fillets and coat them well with the marinade.

Cod fillets are dipped in the Tandoori Fish marinade.

Marinate for 20 minutes and up to 1 hour in the fridge. (Heck, you can totally skip this part and the fish will still taste fab.)

Tandoori Fish marinating in the fridge for up to one hour.

Heat oven to 400°F with the rack in the middle. Lay the four fillets on a rimmed baking sheet lined with a piece of parchment paper.

Four pieces of Tandoori Fish are placed on a parchment lined rimmed baking sheet.

Pop the tray of fish in the oven.

A tray of Tandoori Fish is placed in the oven.

Bake for 8-15 minutes (depending on the thickness of the fillets) or until the internal temperature in the thickest part of the fillet reaches 145°F.

Tandoori Fish right out of the oven.

No meat thermometer? Cook until the fish is opaque and flakes easily when nudged with a fork. (P.S.: 1-inch fillets take about 10 minutes, but thinner fillets can cook quicker).

Tandoori Fish is easily flaked with a fork.

Serve with lemon wedges and your favorite veggie side dish. I like to serve the fish with a big green salad, roasted veggies, or cauliflower rice.

An overhead shot of Tandoori Fish on a plate with sliced lemons.

Enjoy!


Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013), Ready or Not! (Andrews McMeel Publishing 2017), and Nom Nom Paleo: Let’s Go! (Andrews McMeel Publishing 2021).


PRINTER-FRIENDLY RECIPE CARD

Tandoori Fish

4.78 from 9 votes
Prep Time10 minutes
Cook Time10 minutes
Total Time40 minutes
Servings 4 servings
Tandoori fish has quickly become my new go-to fish recipe on busy weeknights! These tender and aromatic fillets are so simple to throw together and pack a big punch of flavor that your whole family will enjoy. This healthy recipe's versatile, keto, Whole30-friendly, and delicious!

Ingredients  

  • 4 6-ounce white fish fillets (e.g., cod, sea bass, etc.)
  • 1 teaspoon Diamond Crystal kosher salt ½ teaspoon if using Morton’s brand kosher or a fine grain salt
  • ½ cup plain coconut yogurt 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 

  • Blot the fish fillets dry with paper towel. Sprinkle salt on both sides of the fillets.
  • In a large bowl, combine the coconut yogurt, tandoori spice mix, and lemon juice. Mix well to combine. (Using my bottled Tandoori marinade? Shake up the bottle and measure out ½ cup for the marinade.)
  • Add the salted fish fillets and coat them well with the marinade. Marinate for 20 minutes and up to 1 hour in the fridge. (Heck, you can totally skip this part and the fish will still taste fab.)
  • Heat oven to 400°F with the rack in the middle. Lay the four fillets on a rimmed baking sheet lined with a piece of parchment paper.
  • Pop the tray of fish in the oven. Bake for 8-15 minutes (depending on the thickness of the fillets) or until the internal temperature in the thickest part of the fillet reaches 145°F. No meat thermometer? Cook until the fish is opaque and flakes easily when nudged with a fork. (P.S.: 1-inch fillets take about 10 minutes, but thinner fillets can cook quicker).
  • Serve with lemon wedges and your favorite veggie side dish. I like to serve the fish with a big green salad, roasted veggies, or cauliflower rice.

Video

Notes

  • If you’re using my bottled Tandoori marinade, just measure out ½ cup of it for step 2!

Nutrition

Calories: 357kcal | Carbohydrates: 7g | Protein: 29g | Fat: 19g | Fiber: 2g

Nutrition information is automatically calculated, so should only be used as an approximation.

Like this? Leave a comment below!

About Michelle Tam

Hello! My name is Michelle Tam, and I love to eat. I think about food all the time. It borders on obsession. I’ve always loved the sights and smells of the kitchen. My mother was (and is) an excellent cook, and as a kid, I was her little shadow as she prepared supper each night. From her, I gained a deep, abiding love for magically transforming pantry items into mouth-watering family meals.

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2 Comments

  1. This looks amazing. I bet you could make this ahead of time, freeze the filets individually, then cook them sous vide just taking out as many as you wanted. Have you tried this?

  2. 5 stars
    I am not a big fish eater, I try when I can. I made this using 2 thick pieces of sea bass. Delicious. So easy. I marinated it for one hour using coconut cream. I served it with baked cassava fries. Thank you.