Tandoori Fish
This Tandoori Fish with Garlic Butter Cauliflower is a simple sheet pan recipe for an easy weeknight dinner.
This post may contain affiliate links which won’t change your price but will share some commission.
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!
Why You’ll love this Recipe:
One-pan simplicity: Everything cooks on a single sheet pan for easy prep and cleanup.
Bold, warming flavor: Tandoori spice gives the fish rich color and aromatic depth with minimal effort.
Wholesome and balanced: Lean protein and roasted veggies make this a complete, naturally gluten-free meal.
Quick and weeknight-friendly: Ready in about 30 minutes with just a few pantry staples.
Customizable: Use your favorite white fish and adjust the heat by choosing a mild or spicy tandoori blend.
Ingredients to Make Tandoori Fish:
- cauliflower florets: Use fresh cauliflower, cut into evenly sized pieces for even roasting.
- butter: Adds richness and helps the cauliflower caramelize—melt before tossing.
- garlic: Minced fresh garlic enhances the roasted flavor; avoid burning by coating the cauliflower well.
- white fish: Use firm, mild white fish like cod, haddock, or tilapia. Be sure to fully thaw if using frozen.
- olive oil: Helps the tandoori seasoning stick to the fish and prevents it from drying out.
- tandoori spice mix: Use a store-bought or homemade blend of paprika, cumin, coriander, garlic, ginger, and chili powder. Adjust quantity to your spice preference.
- salt and pepper: Used to season the cauliflower—season to taste before roasting.
How to Make Tandoori Fish:
- Preheat the oven to 400ºF. Line a large sheet pan with parchment paper or foil for easy cleanup.
- In a mixing bowl, toss the cauliflower florets with melted butter, minced garlic, salt, and pepper until well coated. Spread them out on one side of the sheet pan.
- In a small bowl, whisk together the olive oil and Tandoori Spice Mix. Brush or spoon the mixture over the fish filets, coating them evenly on all sides.
- Place the fish on the other side of the sheet pan. Bake for about 20 minutes, checking after 10 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145ºF.
- Plate the roasted cauliflower and tandoori fish together while hot. Optionally, garnish with fresh herbs or a squeeze of lemon.
Recipe Notes & Tips:
- Thaw fish completely: For even cooking and better texture, make sure the fish is fully thawed and patted dry before seasoning.
- Watch the cook time: Depending on the thickness of your fish fillets, they may cook faster than the cauliflower. If needed, remove the fish early and let the cauliflower finish roasting.
- Cut cauliflower evenly: Uniform pieces roast more evenly—aim for bite-sized florets.
- Spice level varies: Tandoori spice blends range in heat; start with less if you’re sensitive to spice, and taste-test your mix before using.
- Add a squeeze of lemon: A quick squeeze of fresh lemon over the fish just before serving brightens the whole dish.
- Optional garnish: Fresh cilantro or chopped mint makes a flavorful, colorful topping.
Serving Suggestions:
- Green Bean Smashed Potatoes
- Mushroom Risotto
- Roasted Carrots and Zucchini
- Creamed Spinach
- Twice Baked Potatoes
- Parmesan Roasted Brussels Sprouts
How to Store:
Refrigerator: Store leftovers in an airtight container for up to 3 days. Keep the fish and cauliflower separate if possible to maintain texture.
Reheat: Warm the fish gently in a 300ºF oven for 8–10 minutes or in a skillet over low heat. Cauliflower can be reheated in the oven or air fryer to restore crispness.
Freezer: Not recommended. The texture of roasted cauliflower and baked fish can become soft and watery once thawed.
FAQs:
Yes. Broccoli, Brussels sprouts, or sweet potatoes also roast well—just adjust the cook time as needed depending on the vegetable.
It’s best to thaw the fish completely before baking for even cooking and better texture. Cooking from frozen may result in excess moisture and uneven doneness.
Mild white fish like cod, haddock, or tilapia work best. You can also use salmon if you prefer a richer flavor.
Grab your Free copy
Get a FREE Healthy Meal Planning Ebook
Tandoori Fish with Roasted Cauliflower
Ingredients
- 3 cups cauliflower florets
- 2 tablespoons butter
- 3 garlic cloves, minced
- 1 ½ pounds white fish
- 4 tablespoons olive oil
- 4 tablespoons tandoori spice mix
Instructions
- Preheat the oven to 400ºF. Line a large sheet pan with parchment paper or foil for easy cleanup.
- In a mixing bowl, toss the cauliflower florets with melted butter, minced garlic, salt, and pepper until well coated. Spread them out on one side of the sheet pan.
- In a small bowl, whisk together the olive oil and Tandoori Spice Mix. Brush or spoon the mixture over the fish filets, coating them evenly on all sides.
- Place the fish on the other side of the sheet pan. Bake for about 20 minutes, checking after 10 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145ºF.
- Plate the roasted cauliflower and tandoori fish together while hot. Optionally, garnish with fresh herbs or a squeeze of lemon.
Nutrition
Notes
-
- Thaw fish completely: For even cooking and better texture, make sure the fish is fully thawed and patted dry before seasoning.
- Watch the cook time: Depending on the thickness of your fish fillets, they may cook faster than the cauliflower. If needed, remove the fish early and let the cauliflower finish roasting.
- Cut cauliflower evenly: Uniform pieces roast more evenly, aim for bite-sized florets.
- Spice level varies: Tandoori spice blends range in heat; start with less if you’re sensitive to spice, and taste-test your mix before using.
- Add a squeeze of lemon: A quick squeeze of fresh lemon over the fish just before serving brightens the whole dish.
- Optional garnish: Fresh cilantro or chopped mint makes a flavorful, colorful topping.
DID YOU MAKE THIS RECIPE?
Please leave a comment and star rating on this post!More Dinner Recipes:
Did You Make This Tandoori Fish Recipe?
If you’ve made this recipe, please leave a comment and a rating. We love hearing your feedback and it greatly helps us improve our recipes!
You can also give us a follow on Pinterest, Instagram and Facebook – we love stay in touch!
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.