Equipment
Ingredients
Main Components
- 680 g white-fleshed fish, cut into chunks
- 450 g baby spinach, fresh
Tikka Marinade
- 60 ml olive oil
- 30 g greek yogurt
- 7 g garam masala
- 6 g chili powder
- 3 g ginger, grated into paste
- 3 g garlic, grated into paste
- 6 g ground coriander
- 3 g turmeric
- 5 g fine sea salt
Serving
- rice, cooked
- roti
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 519 kcal
- Protein
- 37 g
- Carbohydrates
- 44 g
- Fat
- 22 g
- Fiber
- 6 g
- Sugar
- 1 g
- Sodium
- 739 mg
- Saturated Fat
- 4 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 13 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 70 mg
- Potassium
- 1457 mg
- Calcium
- 270 mg
- Iron
- 6.9 mg
- Magnesium
- 167 mg
- Phosphorus
- 487 mg
- Zinc
- 2.8 mg
- Vitamin A
- 649 mcg
- Vitamin C
- 32 mg
- Vitamin E
- 5.2 mg
- Vitamin K
- 555 mcg
- Vitamin B6
- 0.7 mg
- Vitamin B12
- 3.4 mcg
- Thiamin
- 0.21 mg
- Riboflavin
- 0.40 mg
- Niacin
- 4.3 mg
- Folate
- 254 mcg
- Water
- 256 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat your oven to 220°C (425°F).
Pat the fish chunks dry with paper towels and set aside.
In a large bowl, whisk together the olive oil, Greek yogurt, garam masala, chili powder, ginger, garlic, coriander, turmeric, and salt until smooth.
Add the fish chunks to the marinade and toss gently to ensure even coating.
Spread the baby spinach in an even layer on the sheet pan and place the marinated fish pieces on top.
Bake in the preheated oven for 10 to 12 minutes until the fish begins to turn golden.
Switch the oven to high broil and cook for 3 to 4 minutes until the fish is golden brown and reaches an internal temperature of 63°C (145°F).
Season with additional salt if needed and serve immediately with rice or roti.
Chef's Notes
- For the best flavor, marinate the fish for at least 30 minutes, or up to 2 hours in the refrigerator. Avoid marinating for too long, as the yogurt's acidity can start to 'cook' the fish and make it mushy.
- Ensure your oven is fully preheated to the specified temperature. A hot oven is crucial for achieving a good sear and preventing the fish from steaming on the spinach bed.
- When broiling, watch the fish very closely. The high heat can quickly turn a perfectly golden piece into a burnt one. Rotate the pan if your broiler has hot spots.
- Don't overcrowd the sheet pan. If necessary, use two pans to ensure the fish pieces have space and can roast properly, rather than steam.
Storage
Refrigerator: 2 days — Store in an airtight container; spinach may soften further upon reheating.
Reheating: Warm in a 150°C (300°F) oven until the fish reaches an internal temperature of 63°C (145°F).
Troubleshooting
Fish is dry or rubbery
Cause: The fish was overcooked beyond the recommended internal temperature.
Fix: Cannot be fixed, but serving with extra yogurt or a squeeze of lemon can help mask dryness.
Prevention: Check the internal temperature at the 10-minute mark; remove as soon as it hits 63°C (145°F).
Spinach is excessively watery
Cause: Fish was not patted dry or the spinach was wet before baking.
Fix: Drain excess liquid from the corner of the sheet pan before serving.
Prevention: Ensure fish is thoroughly dried with paper towels and spinach is spun dry.
Cultural Context
Fish tikka is a popular Indian appetizer or main course, adapted from traditional chicken tikka. The marinade of yogurt and spices tenderizes the fish and infuses it with classic Indian flavors. It's often served at celebrations and gatherings, showcasing the vibrant and aromatic nature of Indian cuisine.
