Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.When buying fish keep in mind “SMASH”: Salmon, Mackerel, Anchovies, Sardines, and Herring.
Why these fish in particular? These fish are rich in omega 3 fatty acid and they are also low in organic mercury.
Here’s a list of fish that are HIGH in Omega-3’s:
Bass(striped); Herring; Mackerel, Oysters(Pacific); Sablefish(also called black cod);Salmon; Trout(freshwater).
The tandoori masala and the marination seem to camouflage the smell and the result is very tasty too!!You can pick up tandoori masala at any Indian store and if you are a little wary of the ‘red color’ you could opt for the organic version(with no added colors) or make it from scratch with garam masala, ginger-garlic paste,paprika, pepper powder and salt ( I’m not familiar with the actual proportions for each,it’s usually trial and error when I make it). Tandoori Fish when baked or grilled is a healthy way of serving fish. Here are the ingredients for the ‘tandoori fish’:
Ingredients for Tandoori Fish:
- Fish steaks/fillets (halibut/tilapia/tuna/salmon): 4nos.
- Tandoori masala: 1-2 tablespoon (use less for milder taste or more if you want it spicier)
- Yogurt: 2 tablespoon
- Vinegar: 1tsp
- Lemon : 1/2
- Onion : 1/2 medium (chopped into rings)
- Wash the fish well (traditionally fish in India is washed in water,then some tumeric and lemon juice is applied to the pieces and kept for 1/2 an hour,and then washed off again).
- Mix the tandoori masala, yogurt and vinegar and taste for salt. If required,add a little salt.
- Coat the fish with the tandoori masala and let it marinate in the fridge for a couple of hours.
- Bake at 350 degrees for about 15 minutes or you could also shallow fry it in a pan till done.
- Squeeze some lime juice over it just before serving.
- Serve the tandoori fish with some lemon wedges and some onion rings.