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Monday, July 4, 2016

mackerel curry

How to make mackerel curry recipe - Calories per serving 381

Serves 4

Preparation time 10 minutes, Cooking time 15–20 minutes

1 green chilli, deseeded and chopped
1 teaspoon ground coriander
½ teaspoon turmeric
4 garlic cloves
2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced
1 teaspoon sunflower oil
1 tablespoon coconut oil
1 teaspoon cumin seeds
1 large onion, sliced
150 ml (¼ pint) coconut milk
250 ml (8 fl oz) water
450 g (14½ oz) mackerel fillets, cut into 5 cm (2 inch) pieces
small handful of coriander leaves, roughly torn
salt and pepper

Place the chilli, ground coriander, turmeric, garlic, ginger and sunflower oil in a blender or food processor and blend together to make a smooth paste.

Heat the coconut oil in a wok or frying pan over a medium heat, add the spice paste and the cumin seeds and cook for 2–3 minutes.

Add the onion to the pan and cook for 1–2 minutes, then pour in the coconut milk and measurement water. Bring to the boil, then reduce the heat and simmer for 5 minutes. Season with salt and pepper.

Add the mackerel pieces to the pan and cook for 6–8 minutes until the fish is cooked through, then stir in the coriander leaves.

For mackerel, beetroot & horseradish salad, cut 425 g (14 oz) raw beetroot into 4–6 wedges, place in a roasting tin with 2 tablespoons olive oil, 2 teaspoons cumin seeds, 2 tablespoons thyme and 2 teaspoons clear honey and mix to coat. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 25 minutes until tender. Meanwhile, whisk together 2 tablespoons gluten-free creamed horseradish, 4 tablespoons lemon juice and 150 ml (¼ pint) low-fat natural yogurt in a small bowl. Heat 4 x 85 g (3 oz) smoked mackerel fillets according to the packet instructions, then flake into large flakes. Place a few small handfuls of baby spinach leaves on to 4 plates and scatter over the mackerel and beetroot. Sprinkle with the horseradish dressing and serve. Calories per serving 412

mackerel curry recipe
mackerel curry
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