Heart Healthy Tandoori Fish Rolled In Walnuts & Baked In @NuWaveOvenPro



Crisp baked tandoori fish, crunchy on the outside and soft on the inside!  I cook Indian food a lot and tandoori fish is a favorite in our home. I make a baked version of Tandoori fish that is healthy and tastes every bit as good as the fried version. I have a homemade spice mix for tandoori masala that you mix with lemon and smear over fish or any food and when you make it, mmm you get transported to an authentic Indian restaurant. You can also use a ready to use tandoori mix (available at Indian stores).  I rolled the fish in some walnut flour before baking it. That gives it  a crisp coating and helps seal the flavor. I baked the tandoori fish in my brand new NuWave oven, which arrived on my doorstep last week.  I have been eyeing this oven for some time now, so when the NuWave oven people asked me to try out their oven for free in return for a blog post, I was more than happy to do so! I get to keep the oven :)! I think what grabbed me most about the oven was the fact that meats are baked crisp and tender with no extra oil and the oven is designed to catch all the extra fat from meats.  It also cuts down cooking time due to the unique infrared technology.  The oven was all that I hoped for and more. In minutes I had moist tender cooked tandoori fish. It took half the time I usually take to bake my tandoori fish and it was crisp on the outside and tender on the outside. I sometimes have the problem of ‘dried out fish ‘when I bake it in a regular oven, but not in the NuWave oven. Clean-up was a snap and it fits right under my counter top. The best part was the time that I saved. There is no  need to preheat so in the time that is usually required to preheat an  oven my tandoori fish got cooked! How cool is that?  Needless to say I love the Nu wave oven and can’t wait to use it again. Dreaming up some tender cooked venison steak and some steamed broccoli & baked potatoes for tomorrow.



Nutrition Wise!

Fish is a great source of heart healthy Omega 3 and high quality protein. Baking in in the NuWave oven is an added bonus since the extra fat drips to the bottom and you have a tender moist fish with a taste of fried without the extra fat. Walnuts and olive oil provide an extra dose of omega 3 and heart healthy fat.




Tandoori Baked Fish

Serves 6-8
Dietary Diabetic, Gluten Free
Meal type Main Dish, Side Dish
Misc Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Hot


  • 2 Lbs Talapia (about 6 pieces)
  • 4 Tsp Tandoori dry mix (or two tbsp tandoori paste)
  • 1/2 Cup lemon juice
  • 2 Tsp sea salt
  • 2 Tbsp walnuts (finely powdered)
  • 2 Tbsp olive oil


Mix together the following ingredients to make your own custom Tandoori mix .

  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder (or curicumin powder)
  • 1/2 teaspoon chili powder
  • 1 & 1/2 teaspoon paprika
  • 1/2 teaspoon garam masala
  • 1 tsp ginger powder
  • 1 tsp garlic powder


Crush walnuts to a fine powder
Cut fish into halves ( about 4 inch pieces)
Mix dry tandoori mix with sea salt and lemon juice. Smear over fish. Marinate a few hours in the refrigerator.
Remove fish from fridge. Smear olive oil over it and lightly roll in walnut flour
Bake on high in the Nuwave oven for 4 minutes on each side. Total 8 minutes. If using a conventional oven bake at 350 degrees for 10 minutes on each side.


Update ! 

I wrote this post last week and took a blogging break over the holidays. Since then I made my venison steak and other recipes. I can’t resist giving you a sneak peek at my venison steak which I will probably blog next week ! Check out the picture and come back next week for the recipe.


About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........


  1. Yummy fish. looks so red and roasted. I guess that’s the paprika. I usually buy paste from an Indian market and use it on chicken. Never made tandoori fish though. Must try this recipe. Looks so appetizing !!

    • Sunithi Selvaraj, RD says:

      The red is paprika, although I suspect commercial pastes have some red color added to them. I use the paste too. Very convenient. It tastes great on fish. Try it !!

  2. Love tandoori anything !!!!! Will try this recipe & the oven looks great ! I saw a special on it. Maybe will buy it since you said it’s good ?

    • Sunithi Selvaraj, RD says:

      It’s good 🙂 ! The oven is definitely a good buy ! Great for the after holiday season when you want to lose weight and consume clean meats with less fat!

  3. Fish rolled in walnut flour sounds amazing. It must taste so good !! Great idea. I will try this one too. That oven sounds pretty hi tech. Maybe I should get me hands on it. Seems mess free too which would be perfect for my small space. Looks amazing and I am really interested in the venison steak. I get venison but never made steak before. Please blog it soon. Add some stuff on tenderizing venison 🙂 !

    • Sunithi Selvaraj, RD says:

      Walnuts add a nice touch. Crisp crusty and moist on the inside. It is mess free. Nothing splatters and clean up is a breeze. You’ll like it! Great idea. i will add some tips on tenderizing venison as well since it is a tough meat 🙂 !

  4. I LOVE Tandoori everything! Would have to nix the nuts ( 🙁 ) but still num!

    • Sunithi Selvaraj, RD says:

      Will taste great without the nuts too 🙂 !! Thanks for stopping by and a very happy new year to you my friend !

  5. this looks great love anything tandoori 🙂 will eat in India for you :-), happy new year

    • Sunithi Selvaraj, RD says:

      Thanks ! And YESSSSSS !! You have to eat for me in India, esp Jamoons ( very unhealthy I know, but you get the very best there so 😉

  6. I just love Tandoori. With the holidays over I’m trying to cut back on meat and other fatty things. Fish is definitely the way to go. Thank you for sharing your recipe with us!

  7. Sadly I’m allergic to walnuts. But I could probably try your recipe without it. I’m a big fan of strong spices and Tandoori is definitely one of the best indian food I have ever tried

    • Sunithi Selvaraj, RD says:

      Do it without the walnuts. Still be good or use cous cous. Tried that & it comes out really good !

  8. I just love indian cuisines. Tandoori is definitely my favorite. I’ve tried a chicken version, but I’m going to try this recipe of yours.

  9. I’m not really a fan of tandoori after the horrible experience I had this one time at an indian restaurant but your post is just so enticing. Maybe I should give it another try.

  10. Your Tandoori Baked fish sounds DELICIOUS! I love Indian fish and will definitely be trying this out soon but I think I’ll do it outside on the grill.

  11. This dish is red hot yummy!! The fish is roasted and looks purely yumm!!!! Tandoori certainly adds an edge to the entire dish. Thanks for sharing the recipe. Loved it!!!

  12. I’m really fond of tandoori food and this fish recipe is simply mouth-watering and full of nutrition. Keep sharing such yummy recipes.

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  14. Can we use something else..like corn flr or besan instead of walnuts.

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