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Tandoori Spiced Swordfish with Avocado Raita

Unlike other fish that flakes or breaks apart, swordfish stays in one piece when grilled. It’s available at most grocery stores, so just ask! If you can’t find swordfish, ahi tuna works great in a pinch. Raita is a cool yogurt sauce popular in India that pairs nicely with hot spices.

Grilling tip: Always scrape your grill before cooking!

Makes 4 servings. Total preparation time: 25 minutes.



  1. Mix yogurt, cucumber, garlic and half of the cilantro in medium bowl. Season with salt and cayenne to taste and refrigerate until needed.


  1. Mix ginger, coriander, cumin, turmeric, cinnamon, salt and cayenne together in small bowl for marinade. Coat both sides of fish.
  2. If baking in the oven, preheat oven to 425 degrees. Put fish on parchment- or foil-lined baking sheet and bake for 12-14 minutes.
  3. If grilling, turn all burners to high, close lid, and heat grill until very hot, about 15 minutes. Leave one burner on high and turn other burner(s) down to medium-low. Grill fish for 2 to 3 minutes per side. Move fish to cooler side of grill and cover. Continue to cook for 10 minutes.
  4. Divide fish into 4 oz. servings and transfer to serving platter and serve immediately with raita. Garnish with lemon or lime wedges and cilantro.



1 tablespoon minced fresh ginger (also available in jar form at ethnic grocery aisle)

1 tablespoon ground coriander

1 1/2 teaspoons ground cumin

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

1/2 teaspoon table salt

1/4 teaspoon cayenne pepper

1 lb. swordfish left whole (sub with Ahi Tuna)


1 cup plain whole-milk greek yogurt

1/2 cup hothouse cucumber diced

1/4 cup diced fresh cilantro leaves

1 medium garlic clove, minced or pressed through garlic press (about 1 teaspoon)

1 avocado



hemp seeds

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

For the fish: Thaw and rub with oil and spices. Line bottom of microwave safe covered dish with a little bit of water and microwave until water boils. Add marinated fish and microwave for 3 minutes, then turn and cook for another 2 minutes. Remove from microwave and do not uncover until ready to serve. For the raita: Mix yogurt and cucumber in medium bowl. Season with salt and pepper with garlic for authentic flavor to taste. Garnish with diced avocado, cilantro and lime for authentic Indian flavor. Enjoy!