If you love bold Indian flavours but want to avoid heavy gravies and excess oil at dinner, tandoori chicken and grilled fish are two excellent options.

Both dishes rely on spice-forward marinades, high heat cooking, and lean protein — delivering satisfying meals without feeling overly rich.

Unlike deep-fried or butter-laden preparations, grilling and roasting allow natural flavours to shine. With the right marinades and technique, you can create protein-packed dinners that are light, nourishing, and ideal for everyday eating.

Why Tandoori Chicken and Grilled Fish Make Smart Dinner Choices

1. High-Quality Protein
Chicken breast and fish are excellent sources of lean protein. Protein helps repair muscles, keeps you full longer, and supports steady energy levels — especially helpful for lighter evening meals.

2. Minimal Oil Cooking
Grilling requires very little oil compared to pan-frying or deep-frying. A teaspoon of oil is often enough to prevent sticking and enhance texture.

3. Heart-Friendly Benefits
Fish varieties such as salmon and rohu contain omega-3 fatty acids that support heart health. Skinless chicken breast is low in saturated fat when prepared without heavy sauces.

4. Flavour Without Excess Calories
Spices like cumin, turmeric, chilli, coriander, and garam masala add depth and aroma without adding fat. Lemon juice and yoghurt provide tang and tenderness naturally.

Pair these mains with sautéed vegetables, stir-fried greens, or a fresh salad for a balanced and wholesome plate.

5 Low-Oil Tandoori Chicken and Grilled Fish Dinner Ideas

1. Classic Low-Oil Tandoori Chicken Breast

This lighter version of tandoori chicken uses thick curd and spices to tenderise the meat while keeping oil minimal. Grilling ensures a smoky char without excess fat.

Ingredients (Serves 2)

• Chicken breast – 2 pieces (approx. 300 g)
• Thick curd – ½ cup
• Ginger-garlic paste – 1 tsp
• Red chilli powder – ½ tsp
• Turmeric – ¼ tsp
• Garam masala – ½ tsp
• Lemon juice – 1 tbsp
• Salt – to taste

Method

1. Combine curd, spices, lemon juice, and salt in a bowl.
2. Coat the chicken thoroughly and marinate for 30–60 minutes.
3. Grill at 200°C for 18–20 minutes, flipping halfway through.
4. Let it rest for 5 minutes before slicing and serving.

Serve with mint chutney and onion salad for a complete meal.

2. Lemon Pepper Grilled Fish

Clean, fresh and light, this preparation highlights the natural flavour of fish. It’s perfect for busy evenings when you need something quick yet healthy.

Ingredients (Serves 2)

• Fish fillets (rohu, pomfret, salmon, or basa) – 2 pieces (300 g)
• Lemon juice – 1½ tbsp
• Black pepper – ½ tsp
• Olive oil – 1 tsp
• Salt – to taste

Method

1. Rub the fish with lemon juice, pepper, oil, and salt.
2. Marinate for 20 minutes.
3. Grill for 4–5 minutes on each side until flaky.
4. Serve immediately with steamed vegetables or sautéed spinach.

3. Tandoori Fish Tikka

A lighter alternative to fried fish starters, this version keeps the dish smoky and juicy without extra oil.

Ingredients (Serves 2)

• Boneless fish cubes – 300 g
• Thick curd – ½ cup
• Ginger-garlic paste – 1 tsp
• Turmeric – ¼ tsp
• Cumin powder – ½ tsp
• Red chilli powder – ½ tsp
• Salt – to taste

Method

1. Mix curd and all spices into a smooth marinade.
2. Gently coat fish cubes and marinate for 30 minutes.
3. Thread onto skewers.
4. Grill for 8–10 minutes until cooked through.

Finish with a squeeze of lemon for brightness.

4. Herb and Cumin Grilled Chicken

This simple variation uses cumin and fresh herbs to bring warmth and aroma without heavy gravy.

Ingredients (Serves 2)

• Chicken breast – 2 pieces (300 g)
• Cumin powder – ½ tsp
• Fresh coriander (chopped) – 1 tbsp
• Lemon juice – 1 tbsp
• Olive oil – 1 tsp
• Salt – to taste

Method

1. Mix cumin, coriander, lemon juice, oil, and salt.
2. Rub evenly over chicken and marinate for 20–30 minutes.
3. Grill 6–7 minutes per side until cooked.
4. Rest briefly before slicing.

Pair with roasted vegetables or a cucumber salad.

5. Mustard-Spiced Grilled Fish

Mustard adds sharpness and depth, making this dish flavourful without being heavy.

Ingredients (Serves 2)

• Fish fillets – 2 (300 g)
• Mustard paste – 1 tbsp
• Turmeric – ¼ tsp
• Lemon juice – 1 tbsp
• Olive oil – 1 tsp
• Salt – to taste

Method

1. Mix mustard paste, turmeric, lemon juice, oil, and salt.
2. Spread evenly over the fish and marinate 20 minutes.
3. Grill 4–6 minutes per side.
4. Serve hot with sautéed greens.

Frequently Asked Questions

1. Is tandoori chicken healthy for dinner?

Yes. When prepared with minimal oil and grilled instead of fried, tandoori chicken is high in protein and relatively low in fat. It makes an excellent option for a balanced evening meal.

2. Which fish works best for grilling in Indian-style recipes?

Firm fish varieties such as rohu, pomfret, salmon, and basa are ideal. They hold their shape well on the grill and absorb marinades effectively.

3. How can grilled chicken or fish stay moist without extra oil?

Moisture comes from proper marination and correct cooking time. Yoghurt, lemon juice, and spices tenderise the protein. Avoid overcooking, and allow the meat or fish to rest after grilling to retain juices.

Healthy tandoori chicken and grilled fish prove that flavour does not depend on excess oil or heavy sauces. With thoughtful seasoning and mindful cooking methods, simple ingredients can become vibrant, protein-rich meals.

By combining traditional Indian spices with lighter techniques like grilling and roasting, you can enjoy dinners that are practical, nourishing, and full of character — without compromising on taste.