Craving a spicy and tangy snack? Try this nutritionist-approved air-fried Apollo fish recipe packing 42 g of protein

This recipe delivers the perfect amount of spice and flavour to satisfy your cravings, while adding a healthy boost of protein to your diet.

Got a serious craving for spicy, tangy chilli fish – the kind that arrives at the table sizzling, crispy and coated in a glossy, fiery sauce? You don't have to head to a restaurant or order a deep-fried version to get your fix. Making it at home means you can control the ingredients, dial up the spice and swap to healthier cooking methods, giving you all the crunch and flavour without the unhealthy components. We found the perfect recipe for your next snack craving!

Aathira Sethumadhavan, a certified nutritionist and chef known for creating flavour-packed, calorie-conscious recipes, has shared her recipe for air-fried Apollo fish – a high-protein, tangy and spicy dish that delivers 42 g of protein within 350 calories per serving.

In an Instagram video shared on August 10, the nutritionist describes the recipe as, “The tastiest version of chilli fish I’ve tried. Crispy, spicy, tangy fish with all the crunch and none of the deep-frying – this air-fried Apollo fish is legit high-protein and comes together in minutes.”

Check out the full recipe below!

Ingredients (serves 2)

For the fish and marinade

• 400 g boneless fish, cut into bite-sized cubes (sea bass works well)
• 1 egg
• 2 tsp cornflour (6 g)
• 1 tbsp ginger-garlic paste
• 1 tsp soy sauce
• 1 tsp red chilli powder
• A pinch of turmeric powder
• ½ tsp black pepper powder
• 1 tsp coriander powder
• ½ tsp garam masala
• Salt, to taste
• Lemon juice, to taste
• Oil spray, for air-frying

For the sauce

• Oil spray, or 1 tsp oil
• 1 sprig curry leaves
• 4 to 5 garlic cloves, finely chopped
• 1 small onion, finely chopped
• 1 to 2 green chillies, finely chopped
• 2 tsp soy sauce
• 1 tsp chilli sauce
• 2 tbsp tomato purée (30g)
• 1 tsp red chilli powder
• A pinch of turmeric powder
• ½ tsp black pepper powder
• 1 tsp coriander powder
• ½ tsp garam masala
• 1 tsp honey or sugar
• 2 to 3 tbsp water
• Salt, to taste
• 1 tbsp fresh coriander leaves, chopped

Method

1. In a large bowl, whisk together the egg, cornflour, ginger-garlic paste, soy sauce, red chilli powder, turmeric, black pepper, coriander powder, garam masala, salt and a generous squeeze of lemon juice. Add the fish and toss until evenly coated. Set aside to marinate for 10 minutes.
2. Arrange the marinated fish pieces in a single layer in the air fryer basket, leaving some space between them. Lightly spray with oil and air-fry at 200°C for eight minutes. Increase the temperature to 220°C and cook for another three to four minutes, turning once halfway through, until the fish is golden and crisp.
3. Meanwhile, heat a pan over medium heat and add a few sprays of oil, or about one teaspoon of oil. Add the curry leaves, garlic, onion and green chillies and sauté for two to three minutes, until fragrant and lightly golden.
4. Add the red chilli powder, turmeric, black pepper, coriander powder and garam masala. Stir briefly, then add the soy sauce, chilli sauce, tomato purée, honey or sugar, salt and water. Mix well and simmer for a few minutes until the sauce thickens into a glossy, slightly sticky consistency.
5. Add the air-fried fish to the pan and gently toss until every piece is coated in the sauce. Cook for another minute so the flavours come together, then switch off the heat. Garnish with fresh coriander and serve hot.

Approx nutrition (per serving of 240 g each)

• Calories: 350 kcal
• Protein: 42 g
• Carbohydrate: 21 g
• Fat: 9 g

Note to readers: This article is for informational purposes only. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.