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Mackerel Curry

Preparation: 15 mins

Cooking: 30 mins

Serves 4, costs under £6.00

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

  1. Peel and chop the onion and garlic.
  2. 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.
  3. 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.
  4. Add the garlic and spices to the pan and stir for 2 minutes.
  5. Add the yogurt and chillies to the pan. Cover with a lid and simmer on a low heat for 10 minutes.
  6. 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.
  7. Cook the rice according to the instructions on the packet and serve with the fish curry.

Nutritional Information


Per 100g
Per 380g serving (% ref. intake)

Energy Kcals
152.00
576.00 (29.00%)
Energy Kj
636.00
2417.00 (29.00%)
Protein
7.30g
27.80g
Total Fat
6.40g
24.10g (34.00%)
Saturated Fat
1.30g
4.80g (24.00%)
Carbohydrates
15.80g
60.20g
Total Sugars
1.90g
7.40g (8.00%)
NSP Fibre
0.50g
1.90g
Sodium
32.00g
121.00g
Salt
0.10g
0.30g (5.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.