Ikan Bakar with Mixed Vegetables
Lunch • India
How to Make Ikan Bakar with Mixed Vegetables (Traditional & Healthy Version)
Ikan Bakar with Mixed Vegetables, adapted for Indian vegetarian cuisine, is a vibrant lunch dish inspired by the grilling traditions of coastal regions. Traditionally meaning 'grilled fish', our vegetarian version replaces fish with paneer or tofu, marinated in aromatic Indian spices and roasted alongside a medley of seasonal vegetables like shimla mirch (capsicum), bhindi (okra), and carrots. The use of a tawa (Indian griddle) mimics the authentic smoky flavor, making this dish both flavorful and health-conscious. In India, the concept of grilling, or 'tandoor cooking', is popular during festivals and gatherings, such as Lohri and Holi, when families prepare grilled vegetables and paneer for a nutritious celebration. This recipe balances taste and wellness, using local masalas, fresh produce, and minimal oil to ensure a lighter meal packed with protein and fibre. The combination of marinated paneer and mixed vegetables creates a satisfying, wholesome plate that fits perfectly into calorie-conscious Indian diets. Perfect for lunch, especially during warm months, it brings together Indian grilling traditions and vibrant vegetable nutrition.
Ingredients(for 1 plate with 100g paneer/tofu and 150g mixed vegetables)
- 100g Paneer or tofu (Indian cottage cheese or soy paneer)
- 1 medium Shimla mirch (capsicum)
- 1 medium Carrot (gajar)
- 100g Bhindi (okra)
- 1 small Onion (pyaz)
- 1/2 tsp Haldi powder (turmeric)
- 1/2 tsp Red chilli powder (lal mirch)
- 1/2 tsp Garam masala (Indian spice blend)
- 1 tbsp Lemon juice (nimbu ras)
- 1 tbsp Mustard oil (sarson ka tel)
- to taste Salt (namak)
- 2 tbsp Fresh coriander (dhaniya patta) - optional
Instructions
- 1
Slice paneer/tofu and all vegetables into even-sized pieces for uniform grilling. Keep them slightly thick to retain moisture.
5 minutes
Cut vegetables in similar sizes for even cooking.
- 2
Make a marinade by mixing haldi, lal mirch, garam masala, lemon juice, mustard oil, and salt in a bowl.
4 minutes
Use fresh lemon juice for a bright flavor.
- 3
Coat paneer/tofu and vegetables evenly with the marinade. Let them rest for 10 minutes to absorb flavors.
10 minutes
Marinating longer enhances taste and tenderness.
- 4
Heat a tawa or grill pan on medium flame. Brush lightly with mustard oil.
2 minutes
Ensure the tawa is hot before placing vegetables and paneer.
Why This Dish is Healthy
Grilled cooking minimizes oil use, preserving nutrients and reducing calories. The combination of protein-rich paneer/tofu with fibre-rich vegetables supports digestion, satiety, and muscle health. Indian spices like haldi and garam masala add anti-inflammatory properties. This healthy lunch recipe is ideal for those seeking balanced nutrition without compromising taste.
This vegetarian Ikan Bakar provides high-quality protein from paneer/tofu, ample fibre and vitamins (A, C, K) from mixed vegetables, and antioxidants from Indian spices. Mustard oil is rich in omega-3 fatty acids and supports heart health. The dish is low in saturated fat and free from refined carbs, supporting balanced macros and micronutrients. It is suitable for calorie tracking, weight management, and diabetic-friendly diets.
Pro Tips
- 💡Tip 1: Use mustard oil for authentic flavor and added health benefits.
- 💡Tip 2: Marinate vegetables and paneer for at least 10 minutes for deeper taste.
- 💡Tip 3: For extra smokiness, briefly place a piece of coal on the tawa and cover.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on tawa for best texture. Avoid freezing as paneer may change texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 380.0 kcal |
