High Protein Indian Non Vegetarian Recipes For Body Building & Weight Loss by Archana’s Kitchen

1. High Quality Protein

Fish is a great source of lean protein. The amount of protein packed in a portion depends on which variety of fish you opt to consume. But overall, fish is a great way of loading up on high quality protein that helps you reach your weight loss goals.

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Summer can be a difficult time for non-vegetarians. You might get a craving for chicken or mutton, but satiating it would mean meat sweats (to say the least). But while meat is even more difficult to digest in summers, fish can actually come to your rescue.

Yes, we know that fish bones aren’t that attractive—unless you’re from East India, and live on fish curries. But it’s quite easy to ask your local fishmonger to cut fresh fish into boneless fillets, and trust us when we say that you’ll be grateful for it.

After all, fish is one of the healthiest proteins you can indulge in. And it’s equally chock full of vitamins and omega-3 fatty acids (which means you can actually lose weight and cholesterol while eating fish). And did we mention how little time it takes to cook fish? You can basically get a meal ready in half an hour—and isn’t less work in the kitchen an added summer boon?

Also Read: Try this vegetarian mushroom custard to cool your insides this summer

So ditch that heavy, spicy chicken curry this summer, and try out these fish dishes.

Pan-fried fish

Ready in a breeze, this easy-peasy fish dish can be whipped up at any time of the day. Pair it with rice, roti, or a salad. You’ll need: 2 fish fillets; 1 tsp ginger-garlic paste; 1 tsp pepper; Salt, to taste; 2 tsp oil, to cook.

High Protein Indian Non Vegetarian Recipes For Body Building & Weight Loss by Archana's Kitchen

Pan-fried fish is very easy to cook. Picture courtesy: Pinterest/Valerie’s Kitchen

Mix the ginger-garlic paste, salt and pepper. Coat the fish fillets with this paste. Heat the oil in a non-stick pan, and gently place the fillets on it. Cook for three-four minutes, then turn it over. Cook the other side for another two minutes, then take it off the heat, and serve with a dash of lemon juice.

Lemon baked fish

With this recipe, you won’t even need to stand in front of a hot stove. You can leave the oven to do all the work for you. You’ll need: 2 fish fillets; 2 garlic cloves, minced; 1 tsp pepper; 1-2 lemons, thinly sliced; 1/2 tsp oil; Salt, to taste.

High Protein Indian Non Vegetarian Recipes For Body Building & Weight Loss by Archana's Kitchen

Baking fish is a hassle-free experience. Picture courtesy: Pinterest/Rachael @ EazyPeazyMealz

Mix the minced garlic, salt, pepper, and oil in a bowl. Rub this marinade on the fish fillets gently, then place them on a lined baking tray. Place the lemon slices on the fish fillets, and bake them in the oven at 180 degrees for 15 minutes. You can also add some onions, coriander, or asparagus in the tray. That way you’ll have a light and healthy meal ready in no time at all.

Also Read: 5 foods you should stay away from in summer

Grilled fish

A barbeque special, this fish dish is simply beautiful—mostly because of the charred lines on the fillets once they’re cooked. You’ll need: 2 fish fillets; 1 tsp garlic paste; 1 tsp coriander paste or chutney; 1 tsp pepper; Salt, to taste; Oil, to cook.

High Protein Indian Non Vegetarian Recipes For Body Building & Weight Loss by Archana's Kitchen

Grilled fish is a beautiful dish to indulge in. Picture courtesy: Pinterest/MyRecipes

Heat some oil on non-stick grill pan at a medium flame. Mix together the garlic paste, coriander paste, pepper, and salt in a bowl. Rub this mix on the fish fillets. Gently place the fish on the grill pan—it should sizzle a little. Cook the fillets for three-four minutes, and then turn them gently. Cook the other side for another three minutes, then take the fillets off the heat, and serve with a fresh salad.

Steamed fish

The healthiest fish dish of them all, this one is inspired by Thai flavours. If you thought it’s going to be difficult to nail, just get ready to be surprised. You’ll need: 2 fish fillets; 1 tsp ginger, thinly sliced; 1 tsp garlic, thinly sliced; 1-2 chillies, chopped; 1 tsp coriander, chopped; Salt, to taste; 2 tsp soy sauce; 1 bamboo steamer.

High Protein Indian Non Vegetarian Recipes For Body Building & Weight Loss by Archana's Kitchen

This steamed fish is inspired by Thai flavours. Picture courtesy: Pinterest/kissmyspatula.com

Gently rub the salt and pepper on the fish fillets. Place a baking sheet or foil in the bamboo steamer, and place the fish fillets on top. Now add the ginger, garlic, chillies and coriander on top of the fish. Cover the bamboo steamer with its lid. Heat water in a large wok or pan till it comes to a boil. Reduce the heat, and let the water simmer. Place the steamer in the wok, and keep it there for 15-20 minutes. Remove the steamer, take the fish out gently, and serve it with a sprinkling of soy sauce.

These fish dishes are light, summery, and totally easy to make. If you’re not going to try these for the sake of your health, do it for their stunning deliciousness. Summer indulgence just doesn’t get better than this.

Best Fish Recipes- Fish are usually low in fat and high in omega-3 fatty acids. Omega-3 improves mental functions and helps in maintaining a healthy heart by lowering blood pressure. Researchers have discovered that eating fish regularly may reduce the risk of diseases ranging from asthma to prostate cancer. White fish like cod are a great source of low fat proteins while oily fish like sardines, salmon and mackerel are dense with omega-3 acids.

Quit tip for buying fresh fish —  Look for the ones with clean bright eyes. Fish with dull eyes may be safe to consume but not fresh. A fish should smell like clean water and not have any bad odour. The flesh should be bright and shiny. There should be no milky liquid on the flesh as that’s the first sign of becoming stale.

Crisp fried pomfret marinated in a melange of spices. A warm, sweet and tangy salad of cabbage, kiwi, mild spices and coconut makes a great side!

masala pomfret

Masala fried pomfret is a classic fish recipe to cook at home.

A recipe from Marut Sikka’s cookhouse. The Czar of Indian flavors teaches us how to cook an authentic Kashmiri fish curry with lotus stems.

Simple fish curry to prepare for a dinner party.

Rustic flavors of the basa fish wrapped in a banana leaf and baked. A traditional recipe from Raghogarh, Madhya Pradesh.

baked indian basa

Fragrant and delicious fish recipe packed with flavourful spices.

Fish cooked with tamarind juice, coconut, onions, tomatoes and chillies, without a drop of oil, in a clay pot. Fresh, fast and flavorsome!

fish curry without oil

Easy, quick and absolutely no oil, there is no better fish recipe.

The good old fish fingers with an extra crunch of popcorn. Fish fingers wrapped in a popcorn and bread crumb mixture. Bake or deep fry in hot oil.

popcorn crusted fish fingers

A delectable starter fish recipe

A fishy party starter! Steamed fish minced with spices, combined with potatoes, shaped into cutlets and fried to perfection. 

fish cutlets

Fish cutlets are perfect snack to pair with any beverage, served with a chutney of your choice.

A recipe from ‘God’s own country’, Kerala. Fish is known as ‘meen’ down south. Fish fillets cooked in coconut milk with tamarind, mustard seeds and other aromatic spices. Goes best with rice laced with desi ghee.

meen curry

Delicious fish curry served with rice tossed in desi ghee.

For all the health fanatics a recipe with minimal sesame oil and brown sugar. Steamed in a range of assorted flavours, fish fillets are served with a sweet and sour sauce. Pure indulgence, guilt free!

thai steamed fish

This one’s for all the spice lovers! Surmai or king fish marinated in fiery flavors and fried till crisp. Chettinad is the cuisine of a region in Tamil Nadu known to be the spiciest and most aromatic cuisine in India.

chettinad fish

This fish fry recipe has a host of delectable spices giving it a unique flavour.

Diverse flavours meshed together in this recipe. A succulent fillet of fish cooked in a minty green masala and served with some smoky brown rice.

hariyali machchi

A delicious french recipe that brings together white wine and fish fillets. Pan fried fish, cooked in a tomato concasse, spices and fish stock, served with the delicious wine sauce garnished over. The perfect party snack to prepare at home.


This fish recipe comes with an interesting amalgamation of white wine and fish fillets.

Try these popular fish recipes at home and impress your friends and family! 

Very high in protein, vitamins, and minerals, Surmai or King Mackerel is indeed the king fish of the Indian ocean. However, it is high in mercury but that does not mean you cannot eat it. Have this fish once a week and do ensure that you do not eat any other fish that week. Also, buy it from trusted sources.

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2. Healthy Fats

Contrary to common belief, fats can actually help you lose weight, given that you know what kind of fats to include in your diet. The kind that is found in fish are omega-3 fatty acids, which have heart protective benefits and are known to promote better weight management.

Also Read: 10 Best Indian Fish Curries

ev13u8vgWeight Loss: Fish is a source of healthy fats that help you stay full

3. Low In Calories

Being low in saturated fats, edible fish are low in calories and filling. Being a low-calorie satiating food, fish can help you stay in shape.

Fish is rich in iodine, which is responsible for the proper functioning of the hormone thyroid. The nutrient keeps the levels of thyroid up, helping the body’s metabolism on an optimal level. This, in turn, helps the body burn calories normally.

Also Read: 11 Best Baked Fish Recipes | Fish Recipes

Some of the healthiest fish to consume for weight loss include salmon, tuna, Pacific cod, trout, sardines, mackerel, and even the desi hilsa. The UK-based National Health Service recommends two portions (140 gm per portion) of fish per day, including one of oily fish, to stay healthy.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.

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