Ikan Bakar
lunch • India
How to Make Ikan Bakar (Traditional & Healthy Vegetarian Version)
Ikan Bakar, traditionally a dish inspired by the art of grilling, is reimagined here as a vegetarian Indian recipe that brings together the rich flavors of Indian spices and the joy of a smoky, charred finish. In this Indian adaptation, we use paneer (cottage cheese) or soya chaap as the protein base, marinated in a blend of aromatic masalas like dhania (coriander), jeera (cumin), and a hint of kasuri methi, then grilled on a tawa or over a charcoal sigri. This dish is perfect for those seeking a unique, protein-rich lunch that is both satisfying and light on the palate. The taste is smoky, with layers of spice, tanginess from fresh lemon juice, and subtle sweetness from bell peppers and onions. Ikan Bakar is a delightful addition to the Indian lunch table, especially during festivals like Holi and Baisakhi, where grilled and roasted delicacies are enjoyed. This recipe is health-conscious, using minimal oil and wholesome vegetarian ingredients, making it suitable for calorie trackers, diabetics, and those on a weight-loss journey. Its vibrant flavors and nutritious profile make it a great choice for family gatherings, festive meals, or everyday lunches.
Ingredients(for 1 plate (about 200g grilled paneer/soya with vegetables))
- 200 grams Paneer (cottage cheese) or soya chaap (Use fresh malai paneer for best results)
- 1 medium, cut into cubes Capsicum (shimla mirch)
- 1 large, cut into rings Onion (pyaz)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun paste)
- 1 teaspoon Red chilli powder (lal mirch)
- 1/2 teaspoon Turmeric powder (haldi)
- 1 teaspoon Coriander powder (dhania powder)
- 1 teaspoon Kasuri methi (dried fenugreek leaves)
- 2 teaspoons Lemon juice (nimbu ras)
- 1 tablespoon Mustard oil (sarson ka tel; use less for low-calorie)
- to taste Salt (namak)
- 2 tablespoons, chopped Fresh coriander leaves (hara dhania) - optional
Instructions
- 1
In a large mixing bowl, combine ginger-garlic paste, red chilli powder, turmeric, coriander powder, kasuri methi, lemon juice, mustard oil, and salt to make a thick marinade.
5 minutes
Use mustard oil for authentic flavor; warm it slightly before adding.
- 2
Add paneer or soya chaap pieces, capsicum, and onion rings to the marinade. Mix gently to coat evenly. Let it rest for at least 10 minutes.
10 minutes
Marinate longer for deeper flavor, up to 30 minutes.
- 3
Heat a tawa or grill on medium flame. Brush lightly with oil. Place marinated paneer/soya and veggies on the tawa.
2 minutes
Ensure the tawa is hot before placing ingredients for a good sear.
- 4
Grill for 7-8 minutes on each side, turning gently, until golden and slightly charred. Baste with additional marinade or a few drops of oil if needed.
16 minutes
Do not overcrowd the tawa; grill in batches if necessary.
Why This Dish is Healthy
Grilled over a tawa with minimal oil, this dish retains nutrients while keeping calories in check. It’s free from refined grains and added sugars, making it ideal for weight management and diabetic diets. The use of Indian spices not only boosts flavor but also offers metabolism-boosting and anti-inflammatory benefits.
This vegetarian Ikan Bakar is a protein-rich dish, especially when made with paneer or soya chaap. It provides essential amino acids, calcium, and vitamin B12 from paneer, while the vegetables add dietary fiber, vitamin C, and antioxidants. Using minimal mustard oil keeps the fats heart-healthy. The absence of refined flours and deep-frying makes this dish low in carbs and suitable for most diets.
Pro Tips
- 💡Tip 1: Use homemade paneer for softer texture and freshness.
- 💡Tip 2: Adding a pinch of chaat masala at the end enhances tanginess.
- 💡Tip 3: If using wooden skewers, soak them in water for 30 minutes to prevent burning.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or grill for best texture; avoid microwaving to retain the smoky flavor.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
