Flavorful Low-Oil Mains
Embrace healthy eating without sacrificing taste by opting for low-oil tandoori chicken and grilled fish dinners. These methods focus on marinating lean
proteins with aromatic spices and cooking them over heat, resulting in meals that are both satisfying and light. Traditional tandoori chicken marinades, typically yogurt-based, not only tenderize the meat but also infuse it with deep flavors from ingredients like turmeric, cumin, coriander, and chili. Grilled fish, on the other hand, quickly absorbs these vibrant spices, making it an excellent choice for swift, oil-conscious meal preparation. Both chicken and fish are packed with high-quality protein, essential for muscle health and evening satiety, allowing you to enjoy rich flavors while maintaining a balanced diet. This approach significantly reduces the need for added fats while ensuring the delightful texture of the dishes is preserved.
Classic Tandoori Chicken
Prepare a delectable Tandoori Chicken Breast with a recipe designed for minimal oil, focusing on a yogurt-based marinade. This method ensures the chicken remains wonderfully tender while spices like turmeric, cumin, and garam masala impart a rich, deep flavor profile. The grilling process locks in the natural juices, making it a superb option for a protein-rich, health-conscious evening meal. For a serving of two, you'll need two chicken breasts (approximately 300g), half a cup of thick curd, one teaspoon of ginger-garlic paste, half a teaspoon of red chili powder, a quarter teaspoon of turmeric, half a teaspoon of garam masala, one tablespoon of lemon juice, and salt to taste. Begin by combining the curd, spices, lemon juice, and salt into a smooth marinade. Evenly coat the chicken pieces with this mixture and let it marinate for 30 to 60 minutes. Grill the chicken at 200°C for about 18 to 20 minutes, flipping it halfway through. Allow the chicken to rest for five minutes before serving to ensure maximum tenderness and juiciness.
Zesty Lemon Pepper Fish
Savor a light and refreshing Lemon Pepper Grilled Fish, a dish that celebrates clean flavors with minimal oil. This preparation highlights the natural taste of the fish, making it an ideal component of a well-rounded dinner. You will need two fish fillets (such as rohu, pomfret, or salmon, totaling 300g), one and a half tablespoons of lemon juice, half a teaspoon of black pepper, one teaspoon of olive oil, and salt to taste. Begin by rubbing the fish fillets with lemon juice, black pepper, olive oil, and salt. Allow the fish to marinate for approximately 20 minutes. Grill the fillets for 4 to 5 minutes on each side, depending on thickness, until they are cooked through and flaky. Serve this delightful dish immediately for the best experience.
Tangy Mustard Fish
Elevate your dinner with Mustard-Spiced Grilled Fish, a recipe that incorporates the sharp, distinct flavor of mustard into a simple marinade. This approach keeps the preparation straightforward while significantly enhancing the taste, presenting a wholesome, low-oil meal option. For two servings, gather two fish fillets (300g), one tablespoon of mustard paste, a quarter teaspoon of turmeric, one tablespoon of lemon juice, one teaspoon of olive oil, and salt to taste. Combine the mustard paste, turmeric, lemon juice, olive oil, and salt to create the marinade. Evenly spread this mixture over the fish fillets and let them marinate for 20 minutes. Grill the fish for 4 to 6 minutes on each side until perfectly cooked. Serve hot for a flavorful and nutritious meal.
Herb & Cumin Chicken
Enjoy a quick and flavorful grilled chicken option with this Herb and Cumin Grilled Chicken Breast recipe, perfect for a hearty yet light dinner. This dish combines the warmth of cumin with the freshness of herbs, creating a delightful taste without relying on heavy sauces. To prepare this for two people, you will need two chicken breasts (300g), half a teaspoon of cumin powder, one tablespoon of chopped fresh coriander, one tablespoon of lemon juice, one teaspoon of olive oil, and salt to taste. Mix the cumin powder, fresh coriander, lemon juice, olive oil, and salt together. Rub this aromatic mixture all over the chicken breasts and let them marinate for 20 to 30 minutes. Grill the chicken for about 6 to 7 minutes per side, or until fully cooked. Let the chicken rest briefly before slicing and serving to ensure it remains moist and tender.
Spicy Fish Tikka
Experience the smoky, spiced delight of Fish Tikka prepared without deep frying, making it a light and protein-rich main course. A yogurt marinade is key to tenderizing the fish, ensuring it remains juicy and flavorful throughout the cooking process. For a serving of two, you'll require 300g of boneless fish cubes, half a cup of thick curd, one teaspoon of ginger-garlic paste, a quarter teaspoon of turmeric, half a teaspoon of cumin powder, half a teaspoon of red chili powder, and salt to taste. Begin by mixing the curd with the ginger-garlic paste, turmeric, cumin powder, red chili powder, and salt to form a flavorful marinade. Gently coat the fish cubes in this mixture and allow them to marinate for 30 minutes. Thread the marinated fish cubes onto skewers. Grill the skewers for 8 to 10 minutes, turning occasionally, until the fish is cooked through and has a nice char.
