Gluten Free
Ingredients
- 4 Fillets Fresh Mackerel (400g)
- 2 Tablespoons Vegetable Oil (20g)
- 1 Onion (150g) (Medium)
- 6 Garlic Cloves (18g)
- ½ Teaspoons Ground Ginger (2g)
- 1 Teaspoons Cumin (3g)
- 2 Teaspoons Ground Coriander (6g)
- 1 Teaspoons Ground Turmeric (3g)
- 1 Teaspoons Garam Masala (3g)
- ½ Tubs Natural Yogurt (250g) (½ Large Tub, Low Fat)
- 4 Green Chillies (20g)
- 7 Tablespoons Brown Rice (285g)
Allergy Disclaimer
Always check the label of each ingredient for allergy warnings.
Method
- Peel and chop the onion and garlic.
- Wash the chillies and cut them in half lengthwise. Remove the seeds and white bit surrounding them. Finely chop the chillies. Wash hands immediately after.
- Heat the oil in a heavy-based frying pan and cook the onion over medium heat for 5 minutes, or until softened and lightly brown.
- Add the garlic and spices to the pan and stir for 2 minutes.
- Add the yogurt and chillies to the pan. Cover with a lid and simmer on a low heat for 10 minutes.
- Add the mackerel fillets and continue to simmer on a low heat for 10 minutes or until the fish is cooked through and flakes easily. Try not to cook too long as the fish will produce a liquid and the sauce will spoil.
- Cook the rice according to the instructions on the packet and serve with the fish curry.
Time Saver Tips
This recipe is tastiest if you use mackerel fillets. Save time by asking the fishmonger to fillet the mackerel for you.
Cost Saver Tips
This recipe is tastiest if you use mackerel fillets. Save time by asking the fishmonger to fillet the mackerel for you.
Tips for Kids
Nutritional Information
Based on a single serving of 380g
Energy
576.00 kcals
2417.00 kJ
Fat
24.10g
Saturates
4.80g
Sugar
7.40g
Salt
0.30g
