Calories in Tandoori Fish

The recipe marinates 500 g of pomfret in 100 g of curd with 20 g of ginger, 140 g of lemon, onion, tomato and spices, cooks it with 1 tablespoon of oil and divides it into 4 pieces. A piece here is therefore a serving in itself, 125 g of fish, a quarter of the recipe and not a bite-sized chunk. A small whole pomfret served to one person at a restaurant would be more than one of these pieces, and it usually comes glossed with butter. Use the weight of fish, not the word piece, to match this figure to your plate.

Protein supplies 47% of the energy and fat 43%, with carbohydrate at 10%. The 26.1 g of protein comes from the 125 g of pomfret and a little from the curd. The 10.8 g of fat is mostly the fish's own, since the recipe uses only three-quarters of a teaspoon of oil a piece. The small amount of carbohydrate is from the curd, onion and tomato in the marinade. Nothing is deep-fried and there is no gravy, which is why the protein share is so high for a main dish.

One piece is about 11% of a sedentary man's daily energy requirement and 13% of a woman's, and it delivers 26.1 g of protein, more than most single dishes in an Indian meal. With a roti or a small helping of rice, salad and chutney, it is a complete dinner that is not heavy. Two pieces take it to 448 kcal, still reasonable for a main course, with 52.2 g of protein. What it lacks is fibre, 1.4 g, so the onions, cucumber and lemon it is served with are worth eating and not just garnish.

Tandoori fish is a lean main dish, and the main variable is what is added at the end: butter on the fish and the breads beside it. The marinade is salted, and restaurant versions are generally saltier than home ones. People on a salt limit for high blood pressure or a kidney condition should follow their doctor's or dietitian's advice on marinated grills.