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Washing and chopping
Clean the fish and cut them into small cubes. Chop the capsicum and onion. keep aside.
Fish tikka
Fish tikka has 101.1 calories per serving (1 Small Cup) — that's 94 calories per 100g. It provides 11.4g protein, 2.8g carbs, and 4.9g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Fish tikka in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories101.1 kcal
- Carbs2.8 g (11.1 kcal)
- Protein11.4 g (45.6 kcal)
- Fats4.9 g (44.4 kcal)
Nutrition Label
Fish tikka
- Serving Size1 Small Cup (100 g)
- Calories101.1 kcal
- Carbs2.8 g
- Fiber1.1 g
- Sugar0.9 g
- Protein11.4 g
- Fat4.9 g
- Saturated fat1.1 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.3 g
- Cholesterol29.6 mg
- Sodium285.2 mg
Nutrition per 100g
- Calories94.0 kcal
- Carbs2.6 g
- Fiber1.1 g
- Sugar0.8 g
- Protein10.6 g
- Fat4.6 g
- Cholesterol27.6 mg
- Sodium265.3 mg
1 serving = 107.5g
Cooking time: 30 minutes
Serves: 4 persons
Ingredients
Raw fish
250 Grams
Capsicum green
50 Grams
Lemon juice
1 Table Spoon
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Curd
8 Tea Spoon
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Grams
Cumin powder
1 Grams
Black pepper powder
0.5 Tea Spoon
Red chilli powder
1 Grams
Coriander powder
1 Grams
chat masala
1 Grams
Instructions
1
2
Preparation
Take curd, add in all the spices along with salt. Mix till all the spices are combined well with curd.
3
Marination
Now add onion petals, cubed capsicum, fish, also add oil. Mix gently till all the vegetables are coated well. Cover and refrigerate for 30 minutes.
4
Cooking
After marination, insert the marinated fish, capsicum, and onions into wooden skewers. Roast it on a hot tawa or grill in oven or tandoor.
5
Serving
Remove from the pan and serve fish tikka immediately.
Also Known As
Glycemic Index
63 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Fish tikka | Chicken tikka | Kombda tikka | Kalan tikka |
|---|---|---|---|---|
| Calories | 101.1 kcal | 124.8 kcal | 124.8 kcal | 71.9 kcal |
| Carbs | 2.8 g | 4 g | 4 g | 5.2 g |
| Protein | 11.4 g | 7.3 g | 7.3 g | 3 g |
| Fat | 4.9 g | 8.8 g | 8.8 g | 4.3 g |
| Fiber | 1.1 g | 1.3 g | 1.3 g | 2.5 g |
| Sugar | 0.9 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 285.2 mg | 326.8 mg | 326.8 mg | 305.2 mg |
| Cholesterol | 29.6 mg | 32.4 mg | 32.4 mg | 3.8 mg |
Health Goals Suitability
Weight Loss
At just 101.1 kcal per serving, this is an excellent choice for weight management. With 11.4g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.4g protein per serving — a moderate amount. Pair with a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (29.6mg) and low saturated fat (1.1g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11.4g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~107.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~107.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~107.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~107.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Fish tikka stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (202.1-303.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Fish tikka contains 101.1 kcal (11.4g protein, 2.8g carbs, 4.9g fat). That's 94 kcal per 100g. You can track exact portions in the Hint app.
At just 101.1 kcal per serving, this is an excellent choice for weight management. With 11.4g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Fish tikka has 11.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Fish tikka is light enough for dinner at 101.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Fish tikka already has good protein (11.4g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
