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Pan fried spicy green Mackerel
Member Name: aksram
Advantages: healthy, tasty, cheap
Mackerel is one of the common fishes sold in India and is one of the cheap fishes found in UK markets. It costs just around £3/kilo.
Mackerel is an oily fish and is a good source of omega-3 fatty acids, selenium, and vitamin B12. Nutrition wise, it is advised to eat oily fish at least once a week.
Guide to buy-
Fresh mackerel will be shiny, firm and rigid. It shouldn't droop when held horizontally. It is best to buy them from June to October.
Pan fried Mackerel with spicy green paste-
2 Mackerel fillets
1 tbsp oil (vegetable or sunflower)
3 tbsp coriander leaves chopped (almost half cup)
2 green chillies
1 clove garlic
1/2 cm ginger
1 tbsp lemon juice
1/2 tbsp rice flour/ground rice
1 tbsp water
Salt to taste
1) Blend all the ingredients except fish and oil - this paste will look green in colour. If it is a bit watery, add more rice flour.
2) Rub this paste on the cleaned fish fillets and leave it on for as long as you can- I marinate mine the day before eating.
3) In a frying pan, add oil and place the fish gently and fry for 5 mins on each side- or wait for the skin to slightly brown or the flesh to turn opaque.
Serve it hot with your favourite potato or rice. You don't need any sauce with this but do bear in mind that this recipe is a bit spicy.
There are different ways to eat fish in India and this is just my version of it. I hope you like it.
Summary: A tasty way to eat omega 3