Tikka masala mackerel with salsa recipe
This Indian-inspired recipe for tikka masala mackerel is a healthy lunch option you can make in just 20 minutes. Fresh salsa brings out the best of the oily fish in what turns out to be a very pretty plate of food.
See method- Serves 4
- 10 mins to prepare and 10 mins to cook, plus marinating time
- 299 calories / serving
- Dairy-free
- Healthy
Ingredients
- 4 mackerel, filleted
- 1 tbsp tikka masala curry paste
- juice 3 limes
- 1 chilli, finely chopped
- 3 tbsp fresh coriander, chopped
For the salsa
- ¼ cucumber, peeled, halved and seeded
- 4 plum tomatoes, seeded and diced
- ½ small red onion, very finely chopped
- ½ tsp toasted cumin seeds
- 1 tbsp fresh mint, chopped
- salad leaves
- lime wedges to serve
Each serving contains
- Energy
- 1240kJ 299.0kcal
- Fat
- 21g
- Saturates
- 4g
- Salt
- 0.4g
- Sugars
- 4g
of the Reference intake
Carbohydrate 4.3gProtein 24.2gFibre 1.6g
Method
- Skewer the mackerel fillets with wooden or metal skewers (soak wooden ones for 30 minutes before use - it helps to stop them scorching).
- Place in a shallow non-metallic bowl. Spread with the curry paste then squeeze the lime juice over the fillets.
- Sprinkle with the chopped chilli and coriander and leave for 10 minutes to marinate.
- Meanwhile heat up the grill and make the salsa - place the cucumber in a bowl with the tomato, onion and cumin seeds, stir in the chopped mint, then season to taste.
- Cover with clingfilm and chill until needed (it will keep in the fridge for two days).
- Grill the mackerel for 3-4 minutes until the fish flakes easily. Serve with the salsa, salad leaves and lime.
