10-minute Tikka Masala with White Fish & Chickpeas

Tikka Masala is a traditional blend of spices used in Indian cooking. It typically involves chicken in a creamy spiced tomato-based sauce. However, our version offers a nice twist using white fish and chickpeas for some plant-based protein power!

Serves 4-6

Total prep time: 10-15 minutes


  • 400g (or 4 fillets) of fresh or frozen white fish (e.g. cod, haddock, tilapia)

  • 1 small can of chickpeas, drained and rinsed (can also use fresh or frozen - about 1 cup)

  • 1-15 oz jar of Tikka Masala sauce (*you can also add a pouch for two if you’d like to increase the ingredients to serve more people or have leftovers)

  • 3 cups or more fresh leafy greens (e.g. spinach, kale)

  • 1 lemon

  • Garlic powder, curry powder, white pepper, harissa seasoning (to taste)

  • 1 tbsp canola oil


  1. Heat oil in large frying pan

  2. Sprinkle thawed fish with seasoning until evenly coated

  3. Add thawed fish to heated pan and cook thoroughly, breaking fish apart as it cooks

  4. Once fish is cooked, add Tikka Masala sauce, chickpeas and stir thoroughly

  5. Add leafy green veggies to sauce and mix well (it will look like you’re adding a lot of greens but they will quickly reduce in size)

  6. Once greens are reduced, squeeze fresh lemon juice over the simmer sauce and get ready to enjoy!

  7. Serve on top of rice or quinoa and create a healthy, balanced meal by adding a side salad or raw veggies


Click here for a printable PDF version of this recipe.