This Tandoori Fish with Garlic Butter Cauliflower is a simple and easy one sheet pan dinner recipe. 6 ingredients and 30 Minutes. It’s Paleo, Whole 30, Low-Carb, Keto and Gluten-Free.
This Tandoori Fish with Garlic Butter Cauliflower is a simple sheet pan recipe for an easy weeknight dinner.
It only needs 6 ingredients to prepare (if you have a tandoori spice mix handy in your pantry).
You can have this paleo, Whole30, low-carb, keto, gluten-free recipe ready in only 30 minutes!
🥘 ingredients
You will need:
- frozen white fish
- light olive oil
- tandoori spice mix
- cauliflower
- butter
- minced garlic
- salt and pepper
🔪 instructions
- Preheat your oven grill to 400F/220C.
- Toss the cauliflower, butter and garlic together until evenly coated.
- Dump the cauliflower to one side of a large sheet pan and set aside.
- Mix the oil and Tandoori Spice Mix together and pour over the fish fillets.
- Arrange the fish fillets next to the cauliflower and pop into to oven.
- Bake for approximately 20 minutes and serve.
💭 faq
what is tandoori style?
Traditionally, Tandoori Style means that food is cooked in a cylindrical clay oven with a special spice mix. It originated in India and is now popular in many other parts of the world.
how to cook frozen fish?
You can cook fish straight from frozen in a pan or in the oven. Keep a pack of frozen fish fillets in the freezer for a quick and easy meal.
📋 recipe
One Sheet Pan Tandoori Fish and Garlic Butter Cauliflower
This Tandoori Fish with Garlic Butter Cauliflower is a simple and easy one sheet pan dinner recipe. 6 ingredients and 30 Minutes. It’s Paleo, Whole 30, Low-Carb, Keto and Gluten-Free.
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Servings: 4
Calories: 349kcal
Ingredients
Garlic Butter Cauliflower:
- 1.5 lb Cauliflower (About 5-6 cups of florets)
- 2 tablespoon Butter (Melted)
- 1 tablespoon Minced Garlic
- to taste Salt and Pepper
Tandoori Fish:
- 1.5 lb Frozen White Fish (We used Hake. Our pack had 6 portions)
- 4 tablespoon Light Olive Oil (Or Avocado Oil)
- 4 tablespoon Tandoori Spice Mix
Instructions
- Preheat your oven grill. (400F/220C+)
- In a bowl, toss the cauliflower and the butter and garlic together until evenly coated.
- Dump the cauliflower to one side of a large sheet pan and set aside.
- Mix the oil and Tandoori Spice Mix together and pour over the fish fillets. Coat evenly.
- Arrange the fish fillets next to the cauliflower and pop into to oven (in the middle rack).
- Bake for approximately 20 minutes. Keep and eye on every few minutes after 10 minutes, because the cooking time depends on the size of the fish portions. When the fish is cooked, it will flake easily.
Nutrition
Calories: 349kcal | Carbohydrates: 10.6g | Protein: 29.9g | Fat: 22.2g | Saturated Fat: 5.7g | Cholesterol: 76mg | Sodium: 263mg | Potassium: 532mg | Fiber: 4.3g | Sugar: 4.1g | Calcium: 90mg | Iron: 1.3mg
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Libby says
Amazingly, I had all the ingredients on hand. This came together really quickly and easily. I really like the idea of cooking the frozen fish straight from the freezer--I never thought I could do that! Adding the tandoori spice to the olive oil was also a great hack.