Baked Amritsari Fish

This healthier baked version of traditional Amritsari fish uses lean cod and a high-protein chickpea flour coating to deliver authentic Indian street food flavor with minimal added oil.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 800 g raw cod fillets, cut into bite-sized pieces · 528 kcal in the whole recipe
• 50 g chickpea flour (besan) · 194 kcal in the whole recipe
• 2 tbsp (26 g) olive oil · 230 kcal in the whole recipe
• 2 tbsp (30 g) lemon juice (divided) · 7 kcal in the whole recipe
• 2 tbsp grated fresh ginger (12 g) · 10 kcal in the whole recipe
• 3 cloves garlic, minced (12 g) · 18 kcal in the whole recipe
• 150 g nonfat greek yogurt · 92 kcal in the whole recipe
• 20 g fresh mint leaves · 9 kcal in the whole recipe
• 20 g fresh cilantro leaves · 5 kcal in the whole recipe
• 1 green chili pepper (15 g) · 3 kcal in the whole recipe

Method

1. Marinate the cod pieces with 1 tablespoon lemon juice, grated ginger, minced garlic, ajwain or cumin, chili powder, turmeric, and salt in a bowl for 15 minutes.

   

2. Add the chickpea flour and olive oil to the marinated fish, tossing gently so the spiced coating adheres evenly.

   

3. Arrange the fish fillets on a parchment-lined baking sheet and bake in a preheated oven at 220°C (425°F) for 15 to 18 minutes until crispy and thoroughly cooked.

   

4. For the mint chutney, blend fresh mint, cilantro, green pepper, nonfat greek yogurt, and the remaining 1 tablespoon lemon juice until smooth.

   

5. Serve the hot baked Amritsari fish immediately alongside the chilled fresh mint chutney.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.