High Protein Broiled Fish Tikka Masala with Creamy Tomato Sauce

High Protein Broiled Fish Tikka Masala is the kind of recipe I genuinely get excited about on a Tuesday night. It hits every note you want from a rich, spiced Indian-inspired dinner, and it quietly delivers over 40 grams of protein per serving. I developed this version after realizing my competition-prep tikka masala tasted like defeat in a bowl. This one passed the teenager test. It will pass yours too.

When my son asked me why healthy food always “tastes like punishment,” I went back to the kitchen and started over. The fix for tikka masala was easier than I expected. I swapped the heavy cream for full-fat Greek yogurt and bumped the fish from 1.5 lb to a full 2 lb. That one change is what puts this recipe firmly into high-protein territory without touching the flavor. The sauce is silky, the fish gets a beautiful broiled char, and the whole thing comes together in under an hour.

Ingredients for High Protein Broiled Fish Tikka Masala

Fish and Marinade:

• 2 lb (900g) firm white fish (cod, halibut, or haddock), cut into 1-inch cubes I recommend halibut for the best texture under the broiler
• 1/2 cup (120g) plain whole-milk yogurt
• 1 tbsp lemon juice
• 1 tbsp ginger-garlic paste
• 1 tsp kosher salt
• 1 tsp garam masala
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1 tsp Kashmiri chili (or 1/2 tsp paprika plus 1/4 tsp cayenne my go-to substitute when I am out)
• 2 tbsp neutral oil

Creamy Tomato Sauce:

• 2 tbsp ghee
• 2 tbsp butter
• 1 large onion (10 oz / 280g), finely chopped
• 1 tbsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tbsp tomato paste
• 1 1/2 cups (360ml) tomato puree
• 1 tsp sugar
• 1 1/2 tsp garam masala
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1 tsp Kashmiri chili (or 1/2 tsp paprika)
• 1 tsp crushed kasoori methi (dried fenugreek leaves) Pro tip: find this at any Indian grocery store, it is worth the trip
• 1/2 cup (120ml) plain full-fat Greek yogurt (replaces heavy cream for a higher protein, lower fat sauce)
• 1/2 cup (120ml) water
• 1 to 1 1/2 tsp kosher salt

High Protein Basmati Rice:

• 1 cup (200g) basmati rice, soaked 20 minutes then drained I usually soak mine while the fish marinates to keep things moving
• 1 1/2 cups (360ml) low-sodium chicken broth (cooking rice in broth instead of water adds a subtle protein and flavor boost)
• 1/2 tsp salt
• 1 tsp ghee or butter

Garnish:

• 1/4 cup chopped fresh cilantro
• Lemon wedges

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Step-by-Step Instructions

Step 1: Pat fish cubes completely dry with paper towels before marinating. This is the step most people skip, and it makes a real difference in how well the marinade sticks. In a large bowl, combine yogurt, lemon juice, ginger-garlic paste, salt, and all marinade spices. Add fish cubes and toss to coat evenly. Marinate for exactly 20 minutes at room temperature. Do not go longer since lemon juice will start breaking down the fish texture.

Step 2: While the fish marinates, rinse and soak basmati rice for 20 minutes. Drain, then add to a medium saucepan with chicken broth, salt, and ghee. Bring to a boil over medium-high heat, reduce to low, cover, and cook for 12 minutes. Remove from heat and let it rest covered for 5 minutes before fluffing. The rice and marinating time run in parallel, so you are not adding extra time here.

Step 3: Heat ghee and butter together in a large skillet over medium heat. Add finely chopped onion and cook for 8 to 10 minutes, stirring occasionally, until deep golden brown. Do not rush this step. The caramelized onion is the flavor base for the entire sauce.

Step 4: Add ginger-garlic paste and cumin seeds to the onions. Cook for 1 minute until fragrant. Stir in all sauce spices and tomato paste and cook for another 1 minute. Pour in the tomato puree, sugar, water, and salt. Simmer uncovered for 8 to 10 minutes, stirring occasionally, until the sauce thickens and deepens in color.

Step 5: While the sauce simmers, arrange the marinated fish in a single layer on a broiler-safe pan. Set your oven rack 6 inches from the broiler element and broil on high for 6 to 8 minutes until the fish is lightly charred on top and the internal temperature reads 130 to 135 degrees F on an instant-read thermometer. Do not skip the broiling step since that char adds essential depth of flavor that you cannot replicate in the sauce.

Step 6: Pull the sauce off the heat completely before adding the Greek yogurt. This is the most important technique in the whole recipe. Stir in Greek yogurt and crushed kasoori methi until the sauce is smooth and fully combined. Returning cold dairy to a hot pan over live heat causes splitting. Once combined, return the pan to low heat, gently slide the broiled fish into the sauce, and simmer for 1 to 2 minutes until the fish reaches 145 degrees F internally.

Step 7: Taste and adjust with a squeeze of fresh lemon juice and a pinch of salt if needed. Serve immediately over fluffed basmati rice and garnish with fresh cilantro and lemon wedges.

What to Serve with High Protein Broiled Fish Tikka Masala

The bold, spiced tomato sauce in this dish pairs best with sides that balance richness, add textural contrast, or keep your protein numbers strong across the whole meal. Here are my favorite pairings.

Chicken Broth Basmati Rice: Already built into this recipe. Cooking rice in low-sodium chicken broth instead of plain water adds a quiet savory depth and a small but meaningful protein boost with zero extra effort.

Warm Naan or High Protein Flatbread: Perfect for scooping up every last bit of that creamy tikka masala sauce. For a higher protein option, try a high protein cottage cheese flatbread on the side. It holds up beautifully against a saucy dish like this one.

Cucumber Raita: A cool, yogurt-based raita cuts right through the warmth of the spices and refreshes your palate between bites. It also adds another small protein hit from the yogurt base.

Simple Green Salad: A crisp salad with lemon vinaigrette adds brightness and lightness to the plate without competing with the tikka masala flavors. My high protein crispy rice salad works surprisingly well on the side when I want something with a little more texture.

Roasted Cauliflower: Seasoned roasted cauliflower echoes the warm spice profile of the sauce and makes this a satisfying low-carb side option if you are skipping the rice.

One Skillet Greek Salmon: If you are feeding a crowd and want a second protein on the table, my one skillet Greek salmon is a beautiful complement. Different flavor profile, same easy weeknight energy.

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Storage and Serving Tips

Store leftovers in an airtight container in the refrigerator for up to 3 days. The sauce actually deepens in flavor overnight, which makes this one of my favorite recipes for meal prepping on Sunday and eating through Wednesday.

For reheating, warm gently in a skillet over low heat with a splash of water or broth to loosen the sauce. Avoid high heat since it can overcook the fish quickly and turn the texture rubbery. The microwave works if needed, just use 50 percent power in 45-second intervals.

Pro tip: if you want to get ahead on meal prep, freeze the sauce separately for up to 2 months and broil fresh fish when you are ready to serve. This keeps the fish texture perfect and the sauce tasting just-made. I do this regularly when I am batch cooking for the week alongside dishes like my one pan salmon and rice for a full week of high protein fish dinners.

More High Protein Recipes You Will Love

If this high protein broiled fish tikka masala hit the spot, here are a few more recipes from my kitchen worth bookmarking.

My homemade butter chicken uses a similar spiced tomato base and is just as rich and satisfying. For another broiled fish night with a completely different flavor direction, the spicy Moroccan baked fish is one of my personal favorites. And if you loved the Greek yogurt sauce swap here, you will enjoy seeing how I use cottage cheese in my high protein cottage cheese chicken for the same creamy result with even more protein.

Conclusion

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Print

High Protein Broiled Fish Tikka Masala with Creamy Tomato Sauce

A bold, aromatic high protein fish tikka masala made with broiled white fish and a creamy Greek yogurt tomato sauce. Over 40 grams of protein per serving with all the rich Indian-inspired flavor you love.

Course Dinner, Main Course

Cuisine American, Indian

Keyword broiled fish dinner, Greek yogurt tikka masala, healthy tikka masala, High Protein Broiled Fish Tikka Masala, high protein fish recipe

Prep Time 25 minutes minutes

Cook Time 30 minutes minutes

Total Time 55 minutes minutes

Servings 4 portions

Calories 560kcal

Equipment

• Broiler-safe baking sheet or pan
• Large skillet or saucepan
• Medium saucepan
• Mixing bowls
• Instant-read meat thermometer

Ingredients

• 2 lb firm white fish (cod, halibut, or haddock) cut into 1-inch cubes, patted dry before marinating
• 0.5 cup plain whole-milk yogurt for marinade
• 1 tbsp lemon juice
• 1 tbsp ginger-garlic paste for marinade
• 1 tsp kosher salt for marinade
• 1 tsp garam masala for marinade
• 1 tsp ground coriander for marinade
• 0.5 tsp turmeric for marinade
• 1 tsp Kashmiri chili or 1/2 tsp paprika plus 1/4 tsp cayenne
• 2 tbsp neutral oil for marinade
• 2 tbsp ghee for sauce
• 2 tbsp butter
• 1 large onion (10 oz) finely chopped
• 1 tbsp ginger-garlic paste for sauce
• 1 tsp cumin seeds
• 1 tbsp tomato paste
• 1.5 cups tomato puree
• 1 tsp sugar
• 1.5 tsp garam masala for sauce
• 1 tsp ground cumin
• 1 tsp ground coriander for sauce
• 0.5 tsp turmeric for sauce
• 1 tsp Kashmiri chili or 1/2 tsp paprika, for sauce
• 1 tsp kasoori methi (dried fenugreek leaves) crushed between palms before adding
• 0.5 cup plain full-fat Greek yogurt replaces heavy cream, stir in off the heat
• 0.5 cup water
• 1.25 tsp kosher salt or to taste, for sauce
• 1 cup basmati rice soaked 20 minutes then drained
• 1.5 cups low-sodium chicken broth replaces water to boost protein and flavor
• 0.5 tsp salt for rice
• 1 tsp ghee or butter for rice
• 0.25 cup fresh cilantro chopped, for garnish
• lemon wedges for serving

Instructions

• Pat fish cubes completely dry with paper towels. In a large bowl, combine yogurt, lemon juice, ginger-garlic paste, salt, and all marinade spices. Add fish and toss to coat evenly. Marinate for exactly 20 minutes at room temperature. Do not exceed 20 minutes as lemon juice will break down the fish texture.
• While the fish marinates, rinse and soak basmati rice for 20 minutes. Drain, then add to a medium saucepan with chicken broth, salt, and ghee. Bring to a boil, reduce to low, cover, and cook for 12 minutes. Remove from heat and rest covered for 5 minutes. The rice soaking and fish marinating run in parallel, so no extra time is added.
• Heat ghee and butter in a large skillet over medium heat. Add finely chopped onion and cook for 8 to 10 minutes until deep golden brown, stirring occasionally. Do not rush this step as caramelized onion is the flavor foundation of the sauce.
• Add ginger-garlic paste and cumin seeds. Cook for 1 minute until fragrant. Stir in all sauce spices and tomato paste and cook for 1 minute. Pour in tomato puree, sugar, water, and salt. Simmer uncovered for 8 to 10 minutes until the sauce thickens and darkens in color.
• Arrange marinated fish in a single layer on a broiler-safe pan. Set oven rack 6 inches from the broiler and broil on high for 6 to 8 minutes until lightly charred on top and internal temperature reaches 130 to 135 degrees F on an instant-read thermometer.
• Remove sauce from heat completely before adding Greek yogurt. Stir in Greek yogurt and crushed kasoori methi until smooth and fully combined. Return to low heat, gently add broiled fish to the sauce, and simmer for 1 to 2 minutes until fish reaches 145 degrees F internally.
• Taste and adjust with lemon juice or salt as needed. Serve immediately over fluffed basmati rice and garnish with fresh cilantro and lemon wedges.

Notes

Pat fish dry before marinating for better coating and broiling results. Always remove the pan from heat before stirring in Greek yogurt to prevent splitting. Firm white fish only: cod, halibut, or haddock. Kasoori methi is essential for authentic flavor. Sauce can be frozen separately for up to 2 months. Broil fresh fish when reheating for best texture.