This healthy tandoori chicken and grilled fish dinner adds bold flavor to the dish without relying on heavy oil or rich gravy. Lean proteins seasoned with spices and cooked over heat create meals that are satisfying but light enough for everyday dinners.
Tandoori chicken uses a yogurt-based marinade that tenderizes the meat while adding depth through turmeric, cumin, coriander and chili pepper. Grilled fish absorbs seasoning quickly and cooks quickly, making it ideal for quick, low-oil preparation. Both options provide high-quality protein that supports muscle maintenance and helps control hunger in the evening.
Grilling and roasting reduce the need for excess fat while maintaining texture. Chicken breasts and firm types of fish such as rohu, pomfret or salmon hold up well on the grill. Smoked charcoal naturally enhances flavor, allowing the spices and lemon juice to shine without heavy sauces.
Fish provides omega-3 fatty acids that support heart health, while chicken offers lean protein with minimal saturated fat. Pairing these main dishes with stir-fried vegetables or salads keeps the meal balanced and complete.
Our healthy tandoori chicken and grilled fish dinners combine traditional Indian flavors with thoughtful cooking methods. Low-oil techniques and thoughtful seasoning transform simple ingredients into delicious, nutritious, practical, and satisfying main dishes.
5 low-oil tandoori chicken and grilled fish dinner ideas
Classic low-oil tandoori chicken breast
Tandoori chicken breast delivers bold flavor without the heavy oil. A yogurt-based marinade keeps the meat tender while the spices create depth. Grilling preserves the juices, making it perfect for a high-protein, low-oil dinner.
Ingredients (serves 2)
- Chicken breast – 2 pieces (300 g)
- Thick curd – half a cup
- Ginger and garlic paste – 1 teaspoon
- Red chilli powder – ½ teaspoon
- Turmeric – ¼ teaspoon
- Garam masala – ½ tsp
- Lemon juice – 1 tablespoon
- Salt – as desired
directions
- Mix the yoghurt, spices, lemon juice and salt.
- Cover the chicken evenly and marinate for 30-60 minutes.
- Grill at 200°C for 18-20 minutes.
- Turn them over halfway through cooking.
- Rest 5 minutes before serving.
Grilled fish with lemon and pepper
Light and refreshing, this light and refreshing lemon pepper fish feels clean and delicious. Minimal oil and simple seasonings bring out the natural flavor of the fish, making it perfect for a balanced dinner.
Ingredients (serves 2)
- Fish fillets (rohu, pomfret, salmon) – 2 pieces (300 g)
- Lemon juice – 1½ tablespoons
- Black pepper – ½ teaspoon
- Olive oil – 1 teaspoon
- Salt – as desired
directions
- Rub the fish with lemon juice, pepper, oil and salt.
- Soak for 20 minutes.
- Grill 4-5 minutes per side.
- Serve immediately.
Tandoori fish tikka
Fish tikka brings smoky spices without the deep frying. The yogurt marinade softens the fish while keeping it tender. This version remains light and high in protein, making it perfect for a low-oil main course.
Ingredients (serves 2)
- Boneless fish cubes – 300 g
- Thick curd – half a cup
- Ginger and garlic paste – 1 teaspoon
- Turmeric – ¼ teaspoon
- Cumin powder – ½ teaspoon
- Red chilli powder – ½ teaspoon
- Salt – as desired
directions
- Mix curd and spices.
- Gently coat the fish cubes.
- Soak 30 minutes.
- Thread onto skewers.
- Grill for 8-10 minutes until cooked.
Grilled chicken with herbs and cumin
Cumin and fresh herbs add warmth to lean chicken breasts. This quick roasted option turns out delicious without heavy gravy, making for a hearty and practical dinner.
Ingredients (serves 2)
- Chicken breast – 2 pieces (300 g)
- Cumin powder – ½ teaspoon
- Fresh coriander (chopped) – 1 tablespoon
- Lemon juice – 1 tablespoon
- Olive oil – 1 teaspoon
- Salt – as desired
directions
- Mix cumin, coriander, lemon, oil and salt.
- Rub the mixture over the chicken.
- Soak for 20-30 minutes.
- Grill 6-7 minutes per side.
- Rest before cutting.
Grilled fish marinated with mustard
Mustard adds sharp flavor and depth to grilled fish. This light marinade keeps preparation easy while enhancing the taste, making it a healthy option for low-oil dinners.
Ingredients (serves 2)
- Fish fillets – 2 (300 g)
- Mustard paste – 1 tablespoon
- Turmeric – ¼ teaspoon
- Lemon juice – 1 tablespoon
- Olive oil – 1 teaspoon
- Salt – as desired
directions
- Mix mustard paste, turmeric, lemon, oil, and salt.
- Spread evenly over fish.
- Soak 20 minutes.
- Grill 4-6 minutes per side.
- Serve hot.
Frequently asked questions
- Is tandoori chicken healthy for dinner?
Yes, tandoori chicken made with minimal oil and grilled instead of fried is high in protein and low in fat, making it a well-balanced dinner.
2. What fish is best for grilling Indian style?
Hard fish such as rohu, pomfret, salmon and basa work well. They hold their shape on the grill and absorb the marinade easily.
3. How can grilled chicken or fish stay moist without extra oil?
Soaking with yogurt, lemon juice, or mustard helps retain moisture. Avoid overcooking and let the meat or fish rest briefly before serving.
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