Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 170 g dory fillet170g
Vegetables· 2
- 6 g garlic (grated)6g
- 6 g ginger (grated)6g
Spices· 5
- 3 g paprika3g
- 3 g curry powder3g
- 1 g turmeric(staple)1g
- 1 g chili powder(staple)1g
- pinch of salt(staple)2g
Dairy· 1
- 50 g low-fat Greek yogurt50g
Fruit· 1
- 10 g lime juice (about ½)10g
Pat the fillet dry, rub with the lime juice and a pinch of salt, and rest 3 min to cut the fishy smell.
Why? The lime's acidity neutralises the fishy smell and lightly firms the protein, so the flesh holds together in the air fryer.Next up:Mix the Greek yogurt with paprika, curry powder, turmeric, chili powder, grated garlic and ginger into a marinade; coat the fillet on both sides and marinate 10 min.
Mix the Greek yogurt with paprika, curry powder, turmeric, chili powder, grated garlic and ginger into a marinade; coat the fillet on both sides and marinate 10 min.
Why? The lactic acid in yogurt tenderises the fish while gluing the spices to the surface — this is exactly where the signature tandoori char comes from, with not a drop of oil.Tip: Keep the marinade thick so it clings and forms a proper charred crust.
Next up:Preheat the air fryer to 200 °C, place in the fillet and air-fry 10 min, no need to flip.
- 10 min · hands-free
Preheat the air fryer to 200 °C, place in the fillet and air-fry 10 min, no need to flip.
Why? The 200 °C circulating heat chars the edges like a tandoor, but skips the constant oil-basting of the original — saving 100+ kcal of fat a serving.Watch out: Dory fillet is thin — don't go past 10 min or it dries out.10:00Next up:Squeeze over a little lime juice and serve with cucumber slices and onion rings.
Squeeze over a little lime juice and serve with cucumber slices and onion rings.
Why? A final squeeze of lime lifts the spices with fresh acidity; paired with raw veg it becomes a full high-protein, low-carb plate.